CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
