CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
8/6 Cal Bike or Row
20 V-ups
8/6 Cal Bike or Row
10 Kang Squats
8/6 Cal Bike or Row
10 Broad Jumps
Strength
Metcon (Weight)
EMOM x 10 MINUTES
1 Power Clean
+
2 Hang Power Clean
+
1 Front Squat
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
80/64 Cal AB 95/80 Cal ROW
40 Toes to Bar
*Every 2:00, not including 0:00, complete 3 Power Cleans
-Time Cap 26:00-
(Score is Time)
Cool Down
Warm-up (No Measure)
:30 work :10 rest
Cobra Stretch
Samson Stretch
Scorpion
