CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

1k/800m Row

-then-

4 rounds BB Complex:

5 – RDLs

5 – Hang Power Clean

5 – Shoulder Press

5 – Back Squat

5 – Good Mornings

5 – Thrusters

-rest :15-

Weightlifting

Fight for perfect reps!

– Practice a better squat here with a moderate weight.

– active feet, knees out, hips back, weight in heels, keep back straight/midline braced, and get as low as you can without compromising any of the above!

– Every 3 Minutes

Back Squat (3 x 10)

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

15 Power Snatch 115/75

Accessory Work

GHD Hip Extension

3 x 10-12

– rest as needed –

Cool Down/Stretch