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CrossFit Nauset – CrossFit

G

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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

9/11 #NEVERFORGET (AMRAP – Rounds and Reps)

#NEVERFORGET

AMRAP20:01

9 movements, 11 reps each

pull-ups

pendlay row 75/55

push-ups

Db snatch 50/35

sit-ups

wallballs 20/14

Burpees

lunges w/ medball OH

wall walks

Movements can be performed in any order.

STRENGTH

A1: Bench Press (4×5@75%of 1RM )

A2: Good Mornings (4×5@65%)

B: Single arm row (2×10@75% of 1RM)

Dumbell, kb, resistence band