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