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CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 RKBS

10 medball clean

10 cassock squat

10 goblet squat

SKILL:

XXX: Clean (DO NOT SCORE)

Wk3: CleanWork 2.0 (EMOM10: @60% of 1RM CLEAN)

Clean

Ground

Power Clean & jerk

Recover

Split jerk

Metcon

Durante Core (Time)

5 Rounds for TIME:

10 hollow rocks

10 V-ups

10 Tuck ups

:10 hollow body hold

Rest 1min