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CrossFit Nauset – CrossFit

MGW

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Warm-up

WARM-UP (No Measure)

500m ROW, 600m AB

2 RDS NFT

10 mod glute bridge

10 walkIng lunges

10 banded good morning

:30 samson stretch

10 single kb deadlift

1 TGU (ea arm)

STRENGTH

Split Jerk (5×1@90%of 1RM)

Metcon

Metcon (Time)

For TIME:

25 Pull-ups

50 S2O 75/55

50 Knees 2 elbow

50 Push-ups

50 SDHP

50 clean and press

25 pull-ups