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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

6 Bootstrappers

6 Tricep Push Ups

3 Deadlift + 3 Muscle Cleans

Extended Warm-up

Metcon (No Measure)

“REVERSE TABATA”

8 SETS (:10 ON /:20 OFF)

MOVT 1 – Top of Ring Dip Hold

MOVT 2 – Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 18 MINUTES

10-8-6-4-2

Power Cleans

10-8-6-4-2*

Ring Dips

30-30-30-30-30

Double Unders

*Bench Dip Reps 15-12–9-6-3

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.

Total Reps in 1 Round = 65 RX

(Score is Reps)