CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 minutes coaches choice*

– sling shot, Spider-Man lunge w/twist

Weightlifting

Back squats: set up, execution, 2-3 ramp up sets

THEN

3×3 at 72.5%

Back Squat (3×3)

Metcon

Metcon (5 Rounds for reps)

EMOM x 5 rounds

1- Burpee Box Jump Overs 24”/20”

2- rest

3- Alt DB Snatch 50/35

4- rest

Cool Down/Stretch