CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– couch stretch and hip opener
Strength
Back Squat
5 x 5, every 2 minutes
Back Squat (5 x 5)
Metcon
Metcon (AMRAP – Reps)
9′ EMOM/AMRAP
1) Thrusters 95/65
2) Burpees
3) C2B Pull Ups
*Keep track of ALL reps for 9 minutes and that is your score. Just keep a running count for 9 minutes don’t try to add anything. Use a card every 30 reps or so to help keep track.
Cool Down/Stretch
Smash forearms, Lats, Quads for at least 1:00 each
