CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weightlifting

Power Cleans

– 5 x 3 @ 75-85%

– Touch and go, every 2 Minutes

Power Clean (5 x 3)

Metcon

7′ AMRAP

20 Double Unders

6 Hang Power Cleans 135/95

1′ Rest

3 Rounds for time:

20 Double Unders

6 Hang Power Cleans 135/95

***2 different scores***

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP

20 Double Unders

6 Hang Power Cleans 135/95

REST 1:00

at 8:00 do the next metcon

Metcon (Time)

3 Rounds for time:

20 Double Unders

6 Hang Power Cleans 135/95

Cool Down/Stretch

smash/stretch forearm, wrists, lats, triceps, calves