CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm Up
Coaches Choice
+ Couch Stretch/Lat Stretch
Skills
Rope Climbs:
Skill progressions/practice 5-10 minutes
THEN
EMOM
5 x 2 Ascends
*it can be every 2 minutes or groups of 3/4 people and waterfall through 5 sets at a rope.
Metcon (No Measure)
EMOM x 21 Minutes
1) 15/13 Calorie Row
2) 3 Sand Bag Cleans + 3 Burpees
3) 12 Toes to Bar
