CrossFit Nucleus, CrossFit Nucleus – CrossFit
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