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CrossFit Nauset – CrossFit

MGW

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 overhead plate press

10 banded good morning

10 squats low & slow

10 bug to superman

10 wring out the towel

STRENGTH

Pendlay Row (7×2@85%-90%of 1RM)

Metcon

300 (Time)

25 Pull-ups

50 DL 135/95

50 Push-ups

50 box jumps 24″

50 Floor wipers 135/95

50 clean and press 35/25

25 pull-ups
TIME CAP 15min