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CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 RKBS

10 medball clean

10 cassock squat

10 goblet squat

10 overhead plate press

SKILL:

XXX: Clean (DO NOT SCORE)

Wk1: CleanWork 3.0 (EMOM10: @60% of 1RM CLEAN)

Power clean & press

Split jerk

Recover to power position

Hang power clean

Metcon

Metcon (Time)

4 Rounds for TIME:

11 pull-ups

11 Knees 2 Elbow

11 Burpee box jump overs 20″

1min plank