CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8’ Coaches Choice

Mobility:

– ankle w/band

– Shoulder w/band

Weightlifting

Overhead Squat

4×7 every 2 minutes

– show control, get better here

Overhead Squat (4×7)

Metcon

Metcon (AMRAP – Rounds and Reps)

20’ AMRAP

500m Row

20 Hang Power Cleans 115/75

20 Box Jumps 24″/20″

20 C2B

Rx+ 135/95 HPC

Cool Down/Stretch

Skills

Muscle Up drills.