CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– sling shot, barbell complex, 1 Leg RDLs
Weightlifting
Clean Complex (unbroken)
(3) Hang Squat Cleans + (3) Deadlifts
5 sets every 2 minutes
(3) Hang Squat Cleans + (3) Deadlift (5 sets)
(3) Hang Squat Cleans + (3) Deadlift
(all reps unbroken, touch and go)
Metcon
Foul Ball (Time)
3 Rounds for time:
800m Run
30/25 Calorie Row
30 Alternating DB Snatches 50/35
*NO dropping DB’s from over head please!
Cool Down/Stretch
Stretch it out!