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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Bent Over Rows

5 Strict Press

8/6 Cal Row | 6/5 Cal AB

Strength

Power Clean (1×3)

BASELINE WORKOUT*

ON A 15:00 RUNNING CLOCK…

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

Workout

BASELINE (Test1) (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

250m Row | 300m AB

9 Power Cleans

6 Push Press

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

EMOM

:45 Childs Pose/Horizontal Shoulder stretch

:45 PVC Pass Thru

:45 shoulder taps

repeat if time allows