CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
15 Jumping Jacks
10 Scap Pull-Ups
10 Scap Push-Ups
10 Elbow Punches
Into…
2 ROUNDS
10 Spiderman Lunge
8 Air Squats
6 BB Strict Press
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Post-Workout Strength
Overhead Squat ( 4×3 @60-70%)
4×3
Overhead Squat (Moderate)
(Score is Weight)
