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CrossFit Nauset – CrossFit

Team WOD

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Warm-up

WARM-UP (No Measure)

Row 500m, or AB 600m

2 RDS not for time

10 Elbows high & outside

10 Squat to stand

10 firehydrant circles

10 banded good morning

10 single leg hops (F-B,L-R)

10 OH medball lunge

Metcon

Metcon (2 Rounds for reps)

AMRAP40:

every 2 min

8 DB snatches 50/35

6 OH DB lunge 50/35

4 Renegade rows 50/35×2

MAX EFFORT DU’s

*partner switch every 2 min

*one works at a time