CrossFit Nucleus, CrossFit Nucleus – CrossFit
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