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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Clean Deadlifts

10 Hang High Pulls

10 Muscle Cleans

20 Mountain Climbers

Strength

Metcon (Weight)

6 SETS*

1 High Hang Power Clean

+

1 Above the Knee Power Clean

+

1 Power Clean

+

1 Front Squat

-Rest as Needed b/t Sets-

*Keep weight moderate-heavy.

(Score is Weight)

Workout

“LITTLE BEAR” (Weight)

EVERY :30 x 15 MINUTES

2 Power Clean

(Score is Weight)

Cool Down

Warm-up (No Measure)

TABATA COOL HAND LUKE

:30 work :10 rest x9

Plank

Side plank

Side plank