CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10’ Coaches choice

– hang Squat Cleans and burpees

THEN

Mobility as needed to coaches decision:

1: Fromt Rack

2:Front Squat

3: Hip Flexors

Metcon

Clean Position stretches-

Work up to working weight for Hang Squat Clean startingvwith emoty Bar

2018 Granite Games Qualifier event 4 (Time)

For time, 8’ time cap

3-6-9-12-9-6-3

Hang Squat Cleans 135/95

Bar Facing Burpees

Scaled: 115/80

Cool Down/Stretch

Go for light jog 1-2 miles

OR easy ride on bike to flush the body

THEN

Stretch like crazy!!