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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

8 Up-Downs

8 Spiderman Lunge and Twist

8 PVC Pass Throughs

8 PVC Jumping OHS

Strength

Hang Snatch (3-3-3-3-3)

*Start Light and build to Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

7 Hang Squat Snatch

14 Burpees Over Bar

(Score is Rounds + Reps)

Finisher

Warm-up (No Measure)

TABATA CORE

:30 Work :15 Rest x8

Hollow Body Hold

Hollow Rocks

Plank from Elbows

Tuck Ups