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CrossFit Nauset – CrossFit

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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