CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice Warm Up
+ Mobility for Open Workout 20.1
Strength
3 x 3 Deadlift (utilize 2 Ramp up sets to get to a starting weight
– Set up, execution, common faults
– Focus on Perfect touch and go reps, tempo/control, NO bouncing/dropping
Do this before or after Metcon.
Deadlift (3 x 3)
Metcon
Open Workout 20.1
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
