CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!!
