CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Floss Hamstring

Strength

Single Leg RDLs

4 x 8/8, rest 1:00

Metcon

Metcon (AMRAP – Reps)

15′ Ladder

100m, 200m, 300m, 400m, 500m … Row

(3) Heavy Power Cleans

*Keep weight heavy but touch and go*

every 50m = 1 rep

Cool Down/Stretch