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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Nauset
Program
CrossFit
FunFit
Date
WOD
210308 - CrossFit Nauset
Class
(All)
6:00 AM CrossFit
OPEN GYM: 7:15 AM
8:30 AM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
WOD
210308
Warm-up
AMRAP x 8 MINUTES
300mAB | 250m Row
10 Alt. Lateral Step-Overs
10 Banded Pull Aparts
10 Scap Pull-Ups
Workout
Metcon (1 Rounds for time)
7 SETS FOR TIME
10 Box Jump Overs
250m ROW | 8 CAL AB*
10 Toes to Bar
250m ROW | 8 CAL AB
-Rest 1:00 b/t Sets-
* Short enough to Sprint
(Score is Slowest Set)
Optional Finisher
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 - 8/8 Single Arm DB Kickbacks
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 08, 2021
Male Athletes
1
Scott
Weissman
6:00 AM CrossFit
2:30
Finished 21:42 Bike, 24” Box
Female Athletes
1
Karen
Lopez
6:00 AM CrossFit
3:44
2
Jillian
Scaficchia
6:00 AM CrossFit
3:43
Tuck ups, 4+row and tuck ups
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