CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*coaches choice 10 minutes*
– Sling shot, Band Pull Aparts, 1-leg rdl, spiderman lunge w/ twist
Weightlifting
Power Cleans
– 5 x 2, every 2 minutes
Power Clean (5 x 2)
Metcon
Metcon (AMRAP – Reps)
16′ AMRAP
30 Cleans 135/95
20 Lateral Bar Burpees
25 Cleans 155/105
25 Lateral Bar Burpees
20 Cleans 185/125
30 Lateral Bar Burpees
MAX REP Cleans 225/155
*score how many reps you get at 225
*Scale as needed.
Cool Down/Stretch
Banded hamstring
Banded twisted cross
