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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Cossack Squats (option to do Curtsy Squats)

8 Sumo Stance Good Mornings

6 Burpee Broad Jumps

250m ROW /15c AB

Into …

3 ROUNDS

8/8 Lateral Step-Ups*

8 Air Squats (to a medicine ball as a target)**

8 Empty Barbell High Pulls***

*Round 2 complete 10 Alt. Step-Ups; Round 3 complete 12 Box Jumps

** Round 2 complete 10 Med. Ball Front Squats; Round 3 complete 12 Wall Balls

*** Round 2 complete 10 empty barbell Strict Press; Round 3 complete 12 empty barbell Push Press

Workout

Metcon (3 Rounds for reps)

Three rounds of:

Wallballs

(Reps),

KB Swings (Reps),

Box Jumps, 20″ (Reps)

Floor Press (Reps),

Row/AB (Calories)

1-minute rest

Post-Workout Strength

Metcon (Weight)

2-3 SETS FOR QUALITY

20 Reverse Crunches

12 Tempo DBL DB Sumo Deadlifts* (3011)

8/8 Lateral DB Goblet Step-Ups

-Rest As Needed b/t Sets-

*sub for Barbell

(Score is Weight)