CrossFit Nucleus, CrossFit Nucleus – CrossFit

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*2 minutes running (hard pace), then Coaches choice for 10 minutes*

– Squat Cleans, Muscle Ups, Jump Ropes


Squat Clean Technique/Specific Warm-Ramp up


5 x 3 Squat Cleans (drop and Reset)

– Every :90 (roughly 1 minute rest)

Squat Clean (5 x 3 )


HARD 20 minute Time cap, who can push the pace and finish before the cap??

(less then 3 minutes a round is pace needed to complete)

Metcon (Time)

7 Rounds:

5 Ring Muscle Ups (Bar MU is Scaled)

10 Alternating DB Snatch 70/50

40 Double Unders

If you are Capped the Time = 20:?? how every many reps you did NOT finish is in the seconds place.

Cool Down/Stretch

Stretch Big Time!!!

– Lats

– Chest/Shoulders

– Arms

– Hamstrings

– Low Back

– calves/achilles