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CrossFit Nauset – CrossFit

GM

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Warm-up

WARM-UP (No Measure)

500m row, 600m AB

2RDS NFT

2 plank walk in circles

10 ring push-ups

10 rkbs

10 arm circles

10 thoracic high fives

STRENGTH

XXX: Bench Press (5@40%, 5@50%, 5@60%of 1RM)

DO NOT SCORE – DELOAD

Metcon

Metcon (Time)

5 Rds for TIME:

10 strict chin-ups

20 box jumps 24/20

30 double unders

*every round subtract 2 reps from chin-ups and box jumps add 10 reps to DU
EXAMPLE:

10 strict chin-ups

20 box jumps 24/20

30 double unders

8 strict chin-ups

18 box jumps 24/20

40 double unders

6 strict chin-ups

16 box jumps 24/20

50 double unders

4 strict chin-ups

14 box jumps 24/20

60 double unders

2 strict chin-ups

12 box jumps 24/20

70 double unders