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CrossFit Nauset – CrossFit

WM

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 ring rows

2 inchworms

10 elbows high and outsiode

2 inchworms

10 banded thursters

2 inchworms

10 progressive box jumps

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Mobility/Cool Down

*OPTIONAL

Double-Unders (50, 40, 30, 20, 10)