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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

10 PVC Pass Thrus

10 PVC Sotts Press in Power Position

10 Scap Push-Ups

10 Scap Pull-Ups

Into…

3 SETS

5 BTN Strict Press w/ Empty Bar

10 Tight Kip Swings

10 Alt Snatch Grip Overhead Lunges

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups*

*Pull-Up, Jumping Chest 2 Bar, C2B, Kipping Pull-up, Etc.

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch

Bar Muscle-Up

-15:00 Time Cap-

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

Recommended RX (135/95)|(95/65)