CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– couch stretch and hip opener

Strength

Back Squat

5 x 5, every 2 minutes

Back Squat (5 x 5)

Metcon

Metcon (AMRAP – Reps)

9′ EMOM/AMRAP

1) Thrusters 95/65

2) Burpees

3) C2B Pull Ups

*Keep track of ALL reps for 9 minutes and that is your score. Just keep a running count for 9 minutes don’t try to add anything. Use a card every 30 reps or so to help keep track.

Cool Down/Stretch

Smash forearms, Lats, Quads for at least 1:00 each