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CrossFit Nauset – CrossFit

WGM

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 overhead plate press

10 spiderman lunge

10 banded good morning

10 wring out the towel

10 elbows high and outside

STRENGTH

Close-grip bench press (9×1@85%-90%of 1RM)

Metcon

Metcon (Time)

For TIME:

21 burpee over bar

21 pull-ups

21 power snatch 75/55

rest 1min

15 burpee over bar

15 chest to bar pull-ups

15 Power snatch 95/65

rest 1min

9 burpee over bar

9 bar muscle ups

9 power snatch 115/75