fbpx

CrossFit Nauset – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500m ROW | 600m AB

Immediately into…

2 ROUNDS

10 Alt. Cossack Squats

10 Slow Kang Squats

10 Barbell Jumping Back Squats

20 Alt. Elbow Punches

10 Slow RDLs

10 Upright Rows

Strength

Power Clean (1-Rep Moderate-Heavy )

ON A 10:00 RUNNING CLOCK…

Build to Workout Weight or Slightly Heavier for Power Clean

(Score is Weight)

Workout

“CUPID SHUFFLE” (AMRAP – Reps)

EMOM x 14 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

Cool Down

Warm-up (No Measure)

EMOM 4

Child’s Pose

Push-Up to Pike