CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry 5 rep activation
– Or a mixture of Scap Push ups, Band pull apart, etc..
Then 10 Minutes Coaches Choice
– prep for Muscle Ups and Barbell movements
Metcon
Van Damme (Time)
For time:
30 Snatches 135/95
10 Ring Muscle Ups
30 Clean and Jerks 135/95
10 Ring Muscle Ups
30 Thrusters 135/95
10 Ring Muscle Ups
Time Cap 25 Minutes, scale accordingly.
Cool Down/Stretch
Stretch everything as a group.
Core
Optional: 4 sets of 10 reps