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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

2 ROUNDS

:30 Single Unders

8/8 Single KB Suitcase Deadlifts

10 Ring Rows

10 PVC Pass Thrus

8/8 SA KB Rows

Into…

2 ROUNDS

:30 Double Unders/ Double Under Attempts

8/8 Single KB Suitcase Deadlifts

10 Ring Rows

10 PVC Pass Thrus

8/8 SA KB Rows

Strength

Metcon (No Measure)

4 SETS FOR QUALITY*

3-5 Strict Pull-Ups

+

3-5 Kip Swings

+

3-5 Pull-Ups**

*If needed, come down between off bar movements.

**C2B Optional

-Rest as Needed b/t Sets-

(No Measure)

“LATMAN BEGINS” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

100m Run

30 Double Unders

10/10 Single KB Suitcase Deadlifts (70/53)|(53/35)

15 Pull-Ups*

*C2B Optional.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)