CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weightlifting

Power Snatch (good reps)

8×1 (Find 1RM)

-every 1:30-

*if you find 1rm early drop down 10-20% and keep hitting singles

Power Snatch (8 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP

6 T2B

12 OH Squats 95/65

18/14 Calorie Row

Cool Down/Stretch