CrossFit Nucleus, CrossFit Nucleus – CrossFit
*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)
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.
Stretch Big Time!!!
– Low Back