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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

500m ROW | 25c AB

Immediately into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

6/6 Elbow Punches

Immediately into…

Step Down Box Jumps at an easy pace in time remaining…

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of:

1 Squat Clean

+

1 Hang Squat Clean

*Keep weight moderate-heavy. Perfect mechanics.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

250m ROW | 15c AB

15 Box Jump Overs *

Max Hang Squat Cleans with remaining time…

-Rest 1:30 b/t Sets-

*Step-Down on the BJO every rep.

(Score is Reps)

Cool Down

Warm-up (No Measure)

EMOM+

Couch Stretch

Banded Hamstring