CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ Coaches Choice
– Band Shoulder opener
– Hip Halo/Sling Shot
Strength
Sumo Deadlift
– 4×5, Every 2 minutes
Sumo Deadlift (4×5)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Accessory Work
4×10 Crossover Symmetry High Row
– AHAP while maintaining full range of motion and a 2 second pause at end of Pull with back engaged