CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8′ AMRAP

5 Strict Pull Ups

10 Rolling Sit-Ups

15 Burpees

-then-

3 Rds (5-6-7) Reps Each

– Good Mornings

– Hang Muscle Cleans

– Thrusters

THEN

Position Stretches 2 x :15 Each

– Squatting Quad

– Front Rack

– OH Lockout

– Front Squat

Weightlifting

Hang Squat Cleans 4 x 4 Every 2 Minutes

-Start at 0, 2, 4, 6

– Immediately into –

Back Squats 5 x 4 Every 2 Minutes

– Start at 10, 12, 14, 16, 18

Hang Clean (4 x 4)

Back Squat (5 x 4)

Metcon

Open WOD 13.4 – 7′ AMRAP

@10′ 75 Wall Balls for time 20/14lbs

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon (Time)

75 Wall Balls For Time