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CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 single leg DL

10 samson stretch

10 banded good mornings

10 RKBS

10 medball cleans

SKILL:

XXX: Clean (DO NOT SCORE)

wk :3: CleanWork (EMOM10: @75% Clean)

Hang clean

*ground

Power clean

Hang power clean
ATT 10# greater than 7/30

Metcon

Metcon (AMRAP – Reps)

3 RDS for REPS

1min alt lunges

1min pull-ups

1min burpee box jump overs 20″

1min ring dips

1min rest