CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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