CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ OHS Mobility
+ Foam Roll Lats/Lat Stretch
Weightlifting
Hang Squat Snatch
5 x 3, w/ 1 second pause at the bottom
– speed under the bar
Hang Snatch (5 x 3)
Metcon
Metcon (Time)
For time:
1000m Row
40 Alternating DB Snatch 55/35
500m Row
20 Alternating DB Snatch 70/45
250m Row
*No Dropping DB’s Please*
13′ Time Cap, any reps left on the table to be added to 13:00. Each rep is :01
– 50m = 1 rep