CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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