CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack Mobility

Weightlifting

Power Cleans

6 x 1.1

– Drop and Reset, get heavy, maintain a good receiving position

Power Clean (6 x 1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minutes total

3′ AMRAP

– rest 2:00 –

3′ AMRAP

– rest 1:00 –

2′ AMRAP

5 Thrusters 115/75

4 Burpees

3 Bar Muscle Ups

*push the pace and earn the rest*

– pick up where you left off each round

Metcon (AMRAP – Rounds and Reps)

11 minutes total

3′ AMRAP

– rest 2:00 –

3′ AMRAP

– rest 1:00 –

2′ AMRAP

5 Thrusters 115/75

4 Burpees

3 Bar Muscle Ups

*push the pace and earn the rest*

– pick up where you left off each round

Cool Down/Stretch