CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
-then-
3 rounds BB Complex
– 5 RDLs
– 5 Back Squats
– 5 Press and stretch
:Then:
16 reps each-scorpions, iron cross, rolling sit-ups, alt Spider-Man Lunge with twist
Weightlifting
Power Clean Technique
– setup, execution, light weigh set
5×2 Power Clean, Every2Minutes
Power Clean (5×3)
Metcon
Metcon (Time)
5rds:
7 Power Cleans
14 T2B
RX = 135/95
RX+ = 165/115