CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

15′ AMRAP – Move steady and get sweaty

12/10 Calorie Row

10 Burpee over rower

10 Rolling Sit-Ups

10 Box Jumps

10 KB Swings

10 DB Push Press 40/25

10 Spiderman Lunge w/ Twist

5 Downward Dog to Seal Stretch (hold 2-3 Seconds each position)

Metcon

Build up to 165/110 Squat Clean and Jerk for 5-6 Minutes.

Open WOD 11.3 (5′ AMRAP)

– Rest 10 Minutes/ Stay Loose –

Open WOD 12.1 (7′ AMRAP)

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Weightlifting

Deadlift

– You choose, think heavy