CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Hip halo/sling shot activation before class
8’ Coaches Choice
– then –
Front rack mobility
– pvc on Bench/box/rower
– wrist stretch w/band on rig
Weightlifting
Power Clean –
15’ to find 1 RM
Then
@15:00 5’ Emom
– Max Strict Chin Ups
Power Clean (5×1)
Chin-Ups (5 x Max Reps)
Supinated grip pull ups.
Metcon
Metcon (3 Rounds for reps)
15’ total time:
3’ AMRAP
Macho Man Complex 135/95
3’ rest
3’ AMRAP
Macho Man Complex 155/105
3’ rest
3’ AMRAP
Macho Man Complex 185/125
1 rep Macho Man Complex =
3 Power Cleans
3 Front Squats
3 Power Jerks
