CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Wrist & Ankle Mobility (red/blue band on rig)

Strength

4 SuperSets: (Hypertrophy focus)

10/10 Dumbbell Single Arm Back Rows

10 Bar/Ring Strict Dips, 10 Ring Push Ups strict, 10 Strict HSPU’s (any of these work)

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

10 Alternating SA Hang DB Clean & Jerk

30 Double Unders

*RX = 50/35 DB

*RX+ = 70/50 DB

Cool Down/Stretch