CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP w/400m run buy in

– 10 Russian KB Swings

– 10 goblet squats

– 10 rolling sit ups

– 10 band pull aparts

– 10 Burpees

– 10 kips on bar

– 10 push ups

Weightlifting

Squat Cleans

– set up, 3PP progressions

Then – 6x(1.1.1) every 2:30

Total time 12:30+ of working sets.

*Get Heavy*

Squat Clean (6×1.1.1)

Metcon

10′ time cap

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down/Stretch

3-5′ recovery jog/row/bike

Then 5-6′ stretch all the big muscles