10.12.18

by | Oct 12, 2018 | Workouts

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

then

MOBILITY

– Banded hamstring on Rig :60 each side

– Lazy Pigeon

Weightlifting

Deadlift

6 x 2 – Touch and go, NO bouncing, NO dropping last rep

– every 2 minutes

Deadlift (6 x 2)

Metcon

Metcon (Time)

For time:

800m Run

21 Power Cleanns 185/135

400m Run w/MB 30-25/20

21 Burpee box jump overs 24″/20″

17′ Time Cap, scale accordingly

Cool Down/Stretch

Repeat mobility movements, then stretch anything else you need too