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CrossFit Nauset – CrossFit

WG

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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 squats

STRENGTH

Front Squat (9×1@85%-90%of 1RM)

Metcon

Metcon (Time)

For TIME:

15-12-9

KBS 1.5/1

OH lunge (each leg)

pull-ups

rest 2min

12-9-6

box jumps 30/24

push-ups (with feet on box)

KBS