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CrossFit Nauset – CrossFit

TEAM/PARTNER WOD

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Warm-up

WARM-UP (No Measure)

Row 500m, AB 600m

2DS NFT

8 fire hydrant circles

8 squats (low – slow)

:30 samson stretch

8 banded good morning

8 single leg KB deadlift

8 spiderman lunge

8 bug to superman

8 ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP21:

10 RDS

5 pull-ups

10 push-ups

15 squats

5 RDS

12 deadlifts 155/105

20 box jumps 24/20
Partners work one at a time.