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CrossFit Nauset – CrossFit

MG

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 spiderman lunge

10 bent knee iron cross

10 knee raises

10 cossack squats

10 progressive box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

5 RDS for TIME:

10 burpee box jump over 20″

400m RUN

STRENGTH

A1: Push Press (4×5@75%of 1RM )

A2: Weighted hip thrust (3×20@90%)

XXX: Snatch (DO NOT SCORE)

B: Snatch Pull (4×3@75% of 1RM SNATCH)