CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm Up
Coaches Choice
+ Banded Hamstring/Pigeon
Deadlift (10′ Build to heavy 1 rep
*get heavy but focus on perfect form, think “technical max” meaning get as much as you can before form breaks)
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
3 Bear Complex reps (135/95)
1 Rope Climb
1 Bear Complex rep = Power clean + Thruster + back squat thruster
(it can be a cluster on the first movement if you want)
*8 ring rows sub for rope climb today