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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6/6 Alt DB Deadlift

6 DB Push Press

6 DB Bear Crawl*

8/6 Cal Row

*1 Rep = 1 Step (R) + 1 Step (L)

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

2 High Hang Power Snatch

+

2 Hang Power Snatch

*Start Light and Build to Moderate. Increase Weight Every Other Round.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch

20 Push-Ups

15/12 Cal Row 10/8 Cal AB

15 Up-Down

(Score is Time)

Cool Down

Warm-up (No Measure)

2 Sets (Time willing)

1:00 Thoracic Stretch L

1:00 Child’s Pose

1:00 Thoracic Stretch R

1:00 Child’s Pose
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