CrossFit Nauset – CrossFit
GM
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
