CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm Up

Coaches Choice

+ Band Super Front Rack

+ Band Shoulder Opener

Squat Clean and Jerk (20 Minutes build to a heavy single
Squat Clean + Split Jerk
(try to get 4-5 heavy attempts in the back half of the 20 minutes, while getting good quality warm up reps in the first 10 minutes focusing on technique))

Metcon (Time)

8 Rounds for time/16′ Time Cap

8 Thrusters 95/65

8 Bar Facing Burpees

**If you average 1 minute for each movement you will be done under the time cap, I know some of you can go Sub 8 minutes on this so don’t be scared to hold an aggressive pace early and hang on)