CrossFit Nucleus, CrossFit Nucleus – CrossFit


*coaches choice 10 minutes*

– Power Snatch


Power Snatch Complex, 5 sets, every 2 minutes

(1) Power Snatch + (2) Hang Power Snatch + (1) Power Snatch

– All unbroken, touch and go.

Power Snatch (5 x 2)

Hang Power Snatch (5 x 2)


“Ghost” 6 rounds, 3:00 Work/1:00 Rest

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down/Stretch

anything goes, stretch for at least 5-8 minutes