CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
Then
Mobility:
Banded Front Rack :60 each side
Banded Hip Flexor :60 each side
Goblet squat hold :60
Weightlifting
Front Squats from the floor
6×4 Every 2 Minutes
– you can Squat Clean the first rep if you want
Front Squat (6×4)
Metcon
Metcon (Time)
21-15-9
Calorie Row
42-30-18
Wall Balls 20/14