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CrossFit Nauset – CrossFit

MWG

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Warm-up

WARM-UP (No Measure)

500m Row, 600m AB

Active warm up

2 RDS

10 bug to superman

10 ring rows

10 squats low & slow

10 banded thrusters

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

STRENGTH

A: Pendlay Row (4×5@75%of 1RM )

*OPTIONAL

Chains @25%

Plate weight @50%

B1: Reverse Hypers (3×12)

B2: Single arm row (3×8@75% of 1RM)

Dumbell, kb, resistence band