CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ hamstring & shoulder floss

Weightlifting

Power Snatch

7 x 2, drop & reset

– pause in receiving position for hard 1 count

– every 1:30 (10’ total)

Power Snatch (7 x 2)

Metcon

Metcon (Time)

3 rounds for time:

500m Row

12 Power Cleans 155/105

12 Bar Facing Burpees

Cool Down/Stretch