CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder mobility/activation

Weightlifting

20 Minutes to find a 1 rep max Clean & Jerk

Clean and Jerk (1 rep max)

Metcon

Metcon (Weight)

7′ For Weight.

1 Clean & Jerk

50′ HS Walk

1 Clean & Jerk

50′ HS Walk

1 Clean & Jerk

50′ HS Walk

1 Clean & Jerk

50′ HS Walk

1 Clean & Jerk

**Your score will be the total weight added up for successful lifts

** Sub 7 Wall Walks instead of HS Walks if needed.

Cool Down/Stretch