CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Dead Hang 3 x :20

Strength

Farmer’s Carry (3 x 200′)

Put Weight in for Reps. Down, back, down, back the distance of the Rig (200′ AHAP)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Cool Down/Stretch

Spend 4-6 minutes stretching anything sore or large muscle groups

(squat cleans tomorrow so mobilize the front rack if needed)