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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Bike (EZ → Mod → Hard)

MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L

Into…

2 SETS

:15 ON/ :15 OFF

MOVT 1 – Hollow Hold

MOVT 2 – Close Grip Active Bar Hang

MOVT 3 – Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Cal AB | 600m/500m ROW

3 Chest to Bar Pull-Ups

1:00 Single KB Suitcase Hold*

3 Chest to Bar Pull-Ups

20 KB Hollow Flutter Kicks**

* ALT sides

**L/R = 1 Rep

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

5:00

Foam Roll Lats