CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ 20.5 Mobility/Activation

Metcon

CrossFit Games OPEN Workout 20.5

– Last week – Leave it all out there today!!

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Strength

5 Super Sets:

(3) Sumo Deadlift – No bouncing, no dropping

(4+) Strict Weighted Chin Ups

Sumo Deadlift (5 x 3)

Weighted Strict Chin Ups (5 x 4)

Supinated grip pull ups with weight.

Weighted Strict Chin Ups (5 x 4)

Supinated grip pull ups with weight.

Accessory Work

5 Super Sets:

(8) DB Shrugs

(8) BB Ab Rollouts