CrossFit Nauset – CrossFit
WMG
Warm-up
WARM-UP (No Measure)
400m run, 500m Row, 600m AB
2 RDS NFT
10 bug to supermans
2 inchworms
10 ring rows
2 inchworms
10 rkbs
2 inchworms
Metcon
Metcon (Time)
FOR TIME:
21-15-9
KBS 1.5/1
Pull-ups
burpees
STRENGTH
A1: Board press (4×5@75%of 1RM )
Classic bench press to a dimensional board
*OPTIONAL CHAINS
50% plate weight
25% chain weight
