CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– OH Mobility

Weightlifting

Split Jerk

– Quick – no bar work, empty bar work, light weight

5 x 3, w/ pause in receiving position

– every 2 minutes

Split Jerk (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

9 Toes to Bar

9 Wall Balls 20/14

Cool Down/Stretch