CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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