CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry 5 reps before class

-then-

8′ Coaches Choice

-then-

MOBILITY

– Front Rack/Banded Super Front Rack :60 each side

Weightlifting

Power Clean – coach it up

– 5 x 3, Every 2 Minutes

Power Clean (5 x 3)

Metcon

Optimus Prime (AMRAP – Reps)

7 Minute AMRAP

Max Wall Balls 20/14lbs

– EMOM starting at 1:00 do 7 Deadlifts at 225/155

Accessory Work

Do Work: Volume is up to your ability… hit 3-5 good sets

Strict Pull ups

GHD Sit-Ups