CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

***10 Minutes Coaches Choice***

– Cleans, Burpees

Weightlifting

Power Cleans 5 x (:30 Work/:30 Rest)

– 155/105lbs

Metcon (5 Rounds for reps)

Power Cleans 5 x :30/:30

– 155lbs/105lbs

*record each round seperate

Metcon

18.0 (Time)

“18.0” – Sprint

21-15-9

DB Snatch 50/35

Lateral Burpee over DB

Accessory Work

GHD Sit-Ups 3/4 sets 10-15 Reps

Reverse Hypers 3 x 10 Reps

Cool Down/Stretch

– Hamstring/Glutes