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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row/AB

Into…

2 ROUNDS

20 Singles

10 ALT Spiderman Lunge*

5 Push Up to Pike

10 Elbow Punches

*Perform 10 Air Squats in the second round.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Front Squat

+

1 Thruster

+

1 Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

120 Double Unders

40 Thrusters

500/400m Row | 20/15 Cal AB

40 Thrusters

120 Double Unders

-Time Cap 10:00-

(Score is Time)

Cool Down

Warm-up (No Measure)

EMOM+

:45 Banded Samson

:45 Thoracic High Five