191118 - “A Pirate’s Life for Me”

**Due to construction there we will move the 8:30am class to 7:30am and there is no 11:30am class- Monday's (11/18) schedule will be: 5:30am, 6:30am, 7:30am, 3:30pm, 4:30pm, 5:30pm, 6:30pm and 7:30pm**
 

Warm up:
Cardio
 

WOD: 18min AMRAP
Rx:
500m Row
25 Push-ups
50 Sit ups
Scaled:
400m Row
25 Incline Push-ups
50 Sit ups
 

Cashout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps NOT for time of
Strict Pull-ups
*12 Russian twists after each set
 

Mobility:
Lat Pole
Calf Pole
Pec Pole

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Street:
106 Perimeter Rd

Nashua, NH 03063
Phone:

603-595-6400
Email:

info@crossfitnashua.com

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