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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

200m Row | 250m AB

15 Air Squats

10 Strict Press

Into…

2 ROUNDS

200m Row

10 Front Squats

10 Push Press

Strength

Thruster (7-5-5-3-3)

7-5-5-3-3*

Thruster

*Start weight moderate and end moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6*

Thrusters

*Complete 15/12 Cal Row | 12/10 Cal AB after each set.

-TIME Cap 16:00-

(Score is Time)

Cool Down

Warm-up (No Measure)

You Gotta Tabata

:30 Work :10 Rest x9

Plank

superman hold

Hollow Body Hold