CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

**Coaches Choice 10-15 minutes**

Moves of day: DU’s, T2B, & Squat Cleans

Metcon

Everyone does at least a 12 Minute AMRAP

– Scaled: Abmat Sit-Ups with legs straight/touch your toes(or at least try) or Knees 2 Elbows(not hanging Knee Raises)

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Accessory Work

Jacked Street, Athletes/Coaches choice

– When in doubt DB Hammer Curls/chin ups and Bar Dips!

– Maybe play with the peg board a bit

Cool Down/Stretch

Stretch Good, HERO WOD Tomorrow!!!