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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 push-ups

10 ring rows

Metcon

Metcon (Time)

5 RDS for TIME:

6 Deadlifts 185/135

6 Barbell Push-Ups

6 Power clean

6 Bar-Over Burpees

6 bent over rows

25 cal AB/ROW -or- 800m RUN

TIME CAP 40min
Split reps, Run together