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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Lunge + Lunge + Squat

8 Groiners with a Twist

10 DB Strict Press

8 Strict Up-Downs

6 Bird Dog

Strength

Front Squat (1×3)

“FS BASELINE II”

I. ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Shoulder Press (1×3)

“SP BASELINE II”

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

Workout

BASELINE II.II (Test) (AMRAP – Reps)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

Optional Finisher

Metcon (1 Rounds for calories)

10 SETS (:10 ON/ :20 OFF)

Cal Bike or DB Hammer Curls

(Score is Lowest Set)