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CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

500m row, 600m AB

2 RDS

10 elbows high and outside

10 mountain climbers

10 forward/back jumping jack

10 spiderman lunge

10 wring out the towel

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP11:

8 Power Snatch 95/65

6 burpee over bar

STRENGTH

A: Close-grip bench press (2×18@50% of 1RM)

B: Muscle Snatch (3×3@65%)