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CrossFit Nauset – CrossFit

TEAM/PARTNER WOD

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Warm-up

WARM-UP (No Measure)

ROW 500m, AB 600m

2 RDS NFT

10 Banded good mornings

10 Medicine ball cleans

10 Squat to stand

10 Marching bridge (MODIFIED)

10 Overhead plate press

10 thoracic high five

Metcon

“Blades of Steel” (3 Rounds for reps)

AMRAP7:

Partner A:

ROW/AB 25 cal

Partner B:

Db burpee deadlifts 50/35

rest 1min

AMRAP7:

PA: ROW/AB 25 cal

PB: Renegade Row 50/35

rest 1min

AMRAP7:

PA: ROW/AB 25 cal

PB: DB Hang Squat Clean 50/35