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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

:45 Cardio Mod

15 Sit-Ups

8 Lunge-Lunge-Squat

10 Slam Ball Ground to Overhead

1 ROUND

:20 Cardio Max

10 Slam Balls

10 Slam Ball Goblet Squats

Strength

Back Squat (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*

MIN 2 – 25 Slam Balls

MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar can come from the floor or rack.

(Score is Total Sit-Ups)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Olympic Wall Squat

:30 Cobra Stretch

2:00 Frog Stretch

:30 Cobra Stretch

(No Measure)