CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– hip/squat mobility & stability

Strength

Back Squats – 20’ 1RM

– use the spotter arms as needed

Back Squat (1RM)

Metcon

Heavy Fran (Time)

21-15-9

Thrusters 115/75

Chest to bar pull ups

Cool Down/Stretch

Foam roll quads, hamstrings, glutei, calves