CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice

+ sling shot

+ Front Rack Mobility

Weightlifting

5 Sets: Clean Complex

(3 position Clean) Floor, 2″ below knee, mid-thigh + Split Jerk

– every 2 minutes

3 Position Clean(Floor, Knee, Thigh) + Split Jerk (5 sets)

3 Position Clean(Floor, Knee, Thigh) + Split Jerk

Metcon

Metcon (AMRAP – Reps)

16’ Ladder AMRAP

30 Cleans 135/95

20 lateral bar burpees

25 Cleans 155/105

25 Lateral bar burpees

20 Cleans 185/125

30 Lateral Bar burpees

Max Cleans 225/145