CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice – Try to do Crossover symmetry before class (3-5 Minutes, 5 reps Activation)
– PVC Work for shoulders
– HS Holds, Kips on pull up bar
Metcon
Metcon (Time)
Teams of 3 – grab your throw down buddies and lets get after it!!
3 Rounds:
60 Kipping HSPUs (15 Wall Walks)
20 Bar Muscle Ups (30 Burpee Jumping C2B Pull Ups)
-then-
30 Clean and Jerks 95/65
30 C & J 115/75
30 C & J 135/85
30 C & J 155/95
30 C & J 165/105
30 C & J 185/125
RX+ Weights (Be ready to do 1 at time for 10 reps each under a pretty high dose of fatigue) Please choose appropriate weights.
115/80
135/95
155/105
185/135
205/145
225/155