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

Cool Down/Stretch