CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weightlifting

Squat Cleans

6x(1.1.1)

Every 2 minutes

Squat Clean (6 x 1.1.1)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down/Stretch

Should have 5-8 minutes after metcon to stretch, use it.

Quads, Lats, Hamstrings, Shoulders…