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CrossFit Nauset – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :20 Air Squats + :20 Alt. Groiners

MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings

MIN 3 – :20 Box Step Overs + :20 Box Jump Overs

Strength

Back Squat (8-6-4-6-8*)

*Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.

(Score is Weight)

Workout

“CLEARANCE SALE” (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

Cool Down

EMOM+

Couch Stretch

Childs pose

Saddle Stretch