CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*Coaches Choice 10 Minutes*

– Squat Cleans

Weightlifting

Squat Cleans for Reps, Go up each round in weight if you can: RX Weights as follows

135/95, 155/105, 185/125, 205/145

:60 Work (max Reps)

:60 Rest

Metcon (4 Rounds for reps)

Max Squat Cleans, 4 Rounds

1 – 135/95

2 – 155/105,

3 – 185/125

4 – 205/145

Metcon

Metcon (AMRAP – Rounds and Reps)

Open 16.1 W/ DBs Front Rack

20′ AMRAP

25′ DB Walking Lunges (Front Rack)(5reps)

8 Lateral DB Burpees

25′ DB Walking Lunges (Front Rack)(5reps)

8 C2B Pull Ups

Accessory Work

GH Raises

AND

Rev Hypers