CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 Rounds:

400m Run

10 Rolling Sit-Ups

15 OHS 45/35lbs

Snatch Position Stretches

– Squatting Quad

– OH Lockout

– OH Squat

Weightlifting

Snatch Balance 4 x 2

then

Squat Snatch 4 x 1.1

Snatch Balance (4 x 2)

Squat Snatch (4 x 1.1)

Metcon

Metcon (Time)

3 Rounds:

500m Row

20 DB Snatch 70/50

35 Push Ups

Gymnastics

Strict Pull Ups with Weight

– 3-5 sets