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CrossFit Nauset – CrossFit

GM

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

500m Row, 600m AB

3 RDS NFT

10 spiderman lunge

10 knee raises

10 RKBS

10 mountain climbers

10 arm circles

Metcon

Metcon (Time)

For TIME:

21-18-15-12-9-6-3

KBS 1.5/1

AB/ROW cal

knee raises/back extensions

TIME CAP 30min
Athletes can choose between: PVC pipe back extensions -OR- knee raises, Air Bike -OR- Rower.