CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Banded Hamstrings, Pigeon Stretch

Strength

Deadlifts

6 x 3 (Build to 3RM)

– Every 2 Minutes

– Control every rep back to floor, think lifting in a library

Deadlift (6 x 3)

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cool Down/Stretch

Take Care of your backside: Hamstrings, glutes, low back and anything else