CrossFit Nauset – CrossFit
Team WOD
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
