7.30.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

– Squat Prep Mobility

– Empty Bar Back Squat Slow Reps as class with control/pauses

Weightlifting

Back Squat

– 5 x 3 every 2 minutes

Back Squat (5 x 3)

Metcon

Metcon (5 Rounds for reps)

EMOM x 5 Rounds

1 – Max Reps DB Thrusters 50/35

2 – Max Reps DB Burpee w/Deadlift 50/35

3 – Rest/Record

Cool Down/Stretch

:45 each/side

– Banded Hip Flexor

– Banded Hamstring

– Lat on rig

– bonus