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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Mountain Climbers

20 Alt. Piked Shoulder Taps

10 Alt. Bird Dogs

10 Air Squats

5 Tall Jumps

Strength

Metcon (No Measure)

3-3-3-3

Thruster*

*Build to a Moderate weight. After each set complete 10 Scap Push-Ups + :30 Quad Hold.

(No Measure)

Workout

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Ring Push-Up Option 1: Deficit Push-ups

Ring Push-Up Option 2: Hand Release Push-Up