CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Band hip flexor/hamstring floss

Strength

Back Squats – 20 Rep Max

do 3 warm up sets/ramp up sets

then do 1 set of 20 reps

Back Squat (1 x 20)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down/Stretch