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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3-4 ROUNDS (5 MINUTE CAP)

8 Clean Deadlifts

7 High Hang High Pulls

6 Hang Muscle Cleans

5 Wall Ball Thruster

Strength

Power Clean (2RM)

ON A 12:00 RUNNING CLOCK…

Build to a 2RM Power Clean

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/25 Cal Row | 25/20 Cal AB

20 Wall Balls

10 Power Cleans

(Score is Time)

Cool Down

Warm-up (No Measure)

1:00 Thoracic Stretch

1:00 Seated Half Saddle

1:00 Thoracic Stretch

1:00 Seated Half Saddle