fbpx

CrossFit Nauset – CrossFit

MGW
Happy Valentines Day!

View Public Whiteboard

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

WITH a PARTNER

A: Metcon (Time)

For TIME:

2000m Row

-partners switch every 500m

-Partner 2 jumps rope

-mandatory :15 rest upon switching

B: Metcon (AMRAP – Rounds and Reps)

AMRAP13:

40 med ball russian twists 20/14

30 medball sit-ups

20 wallballs

use one medball per Team

STRENGTH

A: Back Squat (2×18@50% of 1RM)

B: Muscle Snatch (5×2@75%)