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CrossFit Nauset – CrossFit

TEAM WOD

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Warm-up

WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Elbows high & outside

10 Squat to stand

10 Marching bridge (each side)

10 bug to superman

10 push-ups

10 back strokes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP21:

50 DB Snatches 50/35

50 DB Step-ups 20″

50 Pull-ups

50 DB OH Lunges

50 AB/ROW cal