CrossFit Nucleus, CrossFit Nucleus – CrossFit


Coaches Choice 10′

– Power Clean, DB Snatch, Rower


Power Clean

– Setup, execution


7 x 1.1 Every 2 Minutes

Power Clean (7 x 1.1)


Metcon (AMRAP – Rounds and Reps)

20′ EMOM

1 – 16 DB Snatches 50/35

2 – 15/10 Calorie Row

RX+ 20/15 Calorie Row

IF you can not complete the round score like such BUT you can continue to work for 20 minutes if you’d like to.

Score is How many completed rounds you get (each minute counts as a round so if you get through the first two minutes you made it through 2 rounds, then how many reps you get before the minute lapses in your first uncompleted round)

Cool Down/Stretch

:30-:60 each movement


Straight leg stretch holding foot

Twist under grabbing opposite knee

Seated knee hug

Seated twisted low back

Double Pigeon

– start over for other side –