CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Wrist Stretch

+ Low Back Twist stretch

Weightlifting

Hang Power Cleans 2″ below knee

5 x 5, Every 2′

Hang Power Clean (5 x 5)

Metcon

Metcon (No Measure)

20′ AMRAP

30 DB Snatches (50/35)

80′ Left Arm Suite Case Carry

80′ Right Arm Suite Case Carry

80′ Left Arm Waiters/front rack Carry

80′ Right Arm Waiters/front rack Carry

15 Burpees Lateral over DB

Accessory Work

4 X 10/10 1-Arm DB Back Rows

Cool Down/Stretch