CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

FOAM ROLL 5 MINUTES BEFORE WARM UP

Warm-up (No Measure)

3 Rounds OR 10 Minutes

10 empty bar snatches

10 ring rows

10 oh squats

5 burpees
–then–

Warm-up (No Measure)

Snatch ABC’s/ 3 Part Pause

– snatch pull

– high pull

– power snatch

– squat snatch

Metcon

2016 GRANITE GAMES QUALIFIER WOD 5 (AMRAP – Rounds and Reps)

14 MINUTE AMRAP

70 DU’s

7 Ring Muscle Ups

7 Snatches 155/105

2016 GRANITE GAMES QUALIFIER WOD 5 (SCALED) (AMRAP – Rounds and Reps)

14 Minute AMRAP

70 Single Unders

7 pullups

7 Snatches 75/55