CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10′ Coaches Choice*

– Sling Shot, Band pull aparts

MOBILITY (:60 each)

– Squat/Hip mobility

– Front Rack

– Overhead Mobility

Weightlifting

Squat Clean warm up

THEN

Squat Clean 6 x (1.1)

– Every 2 minutes

Squat Clean (6 x 1.1)

Metcon

Amanda 45 (Time)

13-11-9-7-5

Muscle Ups

Squat Snatches 135/95

15′ Time Cap

(every rep not completed = 1 Second on the time over 15′)

Accessory Work

3 Sets: 10 Reverse Hypers and 8-10 GH Raises

Cool Down/Stretch