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
