CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2:00 each side
-BB/Foam roll quads
1:00 each side
– BB/Foam Roll/LB ankle smash
-THEN-
3 rounds:
10 lateral Goblet squats
10 Pull Ups
40 DUs
Weightlifting
Power Cleans
-4×3
Back Squat
-3×3 at (85+%)
EOMOM
Power Clean (4×3)
Back Squat (3×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ amrap
30 Calorie Row
20 Wall Balls 25/20
10 C2B Pull Ups
Core
Weighted Planks
3-5 sets :30-:60 seconds