CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Band Super Front Rack

+ Band Ankle

Weightlifting

TEST: Clean and Jerk (1rep max)

– Coach it up

– Let it eat!

– If you have time left to go for a Clean w/out the Jerk have fun

– 20 Minutes

Clean and Jerk (1 rep max)

Metcon

Elizabeth

-rest 5:00-

800m Run as fast as possible

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

800m Run (Time)

Max Effort 800m Run

Accessory Work

6 sets:

(5) Strict Pull Ups

(5) BB Back Rows

Cool Down/Stretch