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CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2RDS NFT

10 bug to superman

10 ring rows

10 abmat sit-ups

10 squats

10 Hand release Push-ups (very slow)

Metcon

CHOOSE “A” or “B” ….or ROMWOD!!!

A: Baseline from HELL (Time)

5 RDS, 3 min rest between RDS:

400m run

10 pull-ups

20 push-ups

30 sit-ups

40 squats

running clock
Rest is MANDATORY, compare results to 6/27. Scaling options; cut reps in half, Row/AB for run.

B: Chris Kyle (Time)

3 RDS for TIME

40 Kettlebell Swings 35/20

40 Box jumps 24/20

40 Thrusters 65/45

40 elevated push-ups (feet on 24/20 inch box)

TIME CAP 35min