CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack/Front Squat mobility

Weightlifting

Hang Squat Cleans 6 x 3, @70-75%

– Every 2:00 –

– Focus on speed under the bar and being strong out of the hole

Hang Clean (6 x 3)

Metcon

Kar-Bel (Time)

5 Rounds for time:

6 Power Snatch 135/95

30 Wall Balls 20/14

Cool Down/Stretch

Foam roll Quads, Hamstrings, Glutes, Low Back… and lats