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CrossFit Nauset – CrossFit

MGW

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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 :7: CleanWork (EMOM5: AHAP rest 2min EMOM5: AHAP)

Hang clean

*ground

Power clean

Hang power clean

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups