CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front rack AND banded Hip Opener AND T-Spine Opener

Strength

Front Squat – Technique and build to heavy single

Front Squat (1 rep max)

Metcon

Devil’s Joke (AMRAP – Rounds and Reps)

6′ AMRAP

6 Hang Clusters 135/95

6 Bar Facing Burpees

Cool Down/Stretch

foam roll quads, hamstrings, low back, glutes, lats