CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ overhead/split jerk mobility

+ Shoulder stability

Weightlifting

Split Jerk 1 rep max

20 minutes to build up to a 1 rep max

Split Jerk (1 rep max)

Metcon

Metcon (4 Rounds for reps)

2′ AMRAP x 4 sets

4 Devils Press 40/25

3 Box Jump Overs

*add 2 BJO each round and reset back to 3 every new 2′ AMRAP

REST 1:30 after each amrap

Score is Total Reps each round

Cool Down/Stretch