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
