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CrossFit Nauset – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 Ankle Rollouts

8 Squat 2 Stands

8 Alt. Bird Dogs

Into…

AMRAP x 5 MINUTES

30 Single Unders*

6 Alt. Lunges

6 Push-Up to Pike

6 Alt. Knee Raises

* Switch to Double Unders at halfway

Strength

Bench Press (6-4-2-6-4-2*)

*Start Moderate and build to Heavy. Second wave should be heavier than the first.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Single DB Front Squat (35/20)|(20/15)

TABATA 2 – Knees to Elbow

TABATA 3 – Double Unders

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (15/10)|(10/7.5)