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CrossFit Nauset – CrossFit

Team WOD

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Warm-up

WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Squats

10 Marching bridge (each side)

10 banded good morning

10 RKBS

10 bug to superman

10 medball clean

Metcon

Metcon (Time)

For TIME:

21-15-9

Thruster 95/65

burpee over bar

run 800

15-12-9

squat clean 185/105

pull-ups

run 800

12-9-6

power clean 205/135

wall walks

run 800
ONE PARTNER WORKS AT A TIME.

SWITCH EVERY :30

BOTH RUN TOGETHER .