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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (:20 ON/ :10 OFF)

MOVT 1 – Jumping Jacks

MOVT 2 – KB Deadlifts

MOVT 3 – Burpees

Strength

Shoulder Press (10-10-10)

10-10-10*

Strict Press

*Start light build to moderate.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – Max KB Swings

MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*

MIN 3 – :45 EZ Bike or Row

*Moderate-Heavy to Heavy.

(Score is Weight)

Cool Down

Warm-up (No Measure)

3:00 Banded Archer (Each Arm as long as you wish)