CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch