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CrossFit Nauset – CrossFit

WGM

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Warm-up

WARM-UP (No Measure)

500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 snatch lands 2,4,6

10 sots press

10 pvc pass thru

10 Overhead squat

SKILL:

XXX: Snatch (DO NOT SCORE)

wk5: Snatchwork (EMOM10: @70% of 1 RM)

-snatch grip deadlift

ground

-snatch grip deadlift

to the hang position

-hang power snatch

ground

-squat snatch
EMOM12: same weight as 1/28

Metcon

Metcon (1 Rounds for time)

For TIME:

first,

AMRAP8:

30 Thrusters 45/35

10 box jumps 24/20

then,

9 – 6 – 3

Thrusters 95/65

box jumps 30/24