CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Front Rack/Hip opening stretch
Weightlifting
7 Sets at 75-80%
(1) Squat Clean + (1) Hang Squat Clean
Every 2 Minutes
(1) Squat Clean + (1) Hang Squat Clean (7 sets)
(1) Squat Clean + (1) Hang Squat Clean
Metcon
Metcon (Time)
4 Rounds
100 Double Unders
15 Deadlift 185/135
15 C2B Pull Ups
**21′ Time Cap**
Cool Down/Stretch
Foam Roll Forearms, lats, low back, hamstrings, calves
– 1:00 each side
