CrossFit Nucleus, CrossFit Nucleus – CrossFit
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