CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8’ Coaches Choice

(Sling Shot, band pull apart)

– then-

MOBILITY

– 1’ Frog

– 1’ Wrists w/frog

– 1’ each side Samson/hip flexor

Weightlifting

6 Sets every 2 minutes

Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean

Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean (6 sets)

Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean

Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean (6 sets)

Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean

Metcon

Metcon (AMRAP – Reps)

7’ Ladder

1.2.3.4.5.6.7.8…..

Deadlift

Bar Muscle Ups

RX 225/155

RX+ 275/175

Accessory Work

3 sets not for time:

8 GH Raises

8-10 BB Curls (slow and control on way down)

Cool Down/Stretch