CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Front rack & hamstring mobility
Weightlifting
Power Cleans, 5 x 5
– cycling technique
– touch and go
– hook grip
Power Clean (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
12/10 Calorie Bike/Row/Ski
2 Bear Complex 135/95
*Bear Complex = Power Clean + Front Squat + Push Press + Back Squat
