CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice Warm Up

+ Band Hamstring

+ Band Super Front Rack

Weightlifting

Clean Complex every 2 minutes

Squat Clean, Hang Squat Clean . Squat Clean (6 sets)

Squat Clean, Hang Squat Clean . Squat Clean

Touch and go first 2, disconnect then do 3rd movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

12’ AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle Ups/3 strict Pull ups

Accessory Work

3 sets:

(5~Max) Strict Chin Ups

(10) Straight Arm Band Lat pull down

(10) DB Shrugs

Cool Down/Stretch