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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kip Swings

5/5 KB Russian Swings

5/5 KB Bent Over Row

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep TNG Deadlift*

*Option for “Library TNG” Deadlift

(Score is Weight)

Workout

GET A GRIP (Time)

FOR TIME

6-9-12-15

Deadlift

15-12-9-6

Bar Muscle-Up*

(Score is Time)

*RX+

BMU Option 1: Burpee Pull-Ups (Rx)

BMU Option 2: Vertical Ring Row