CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Banded OH Stretch

+ Snatch Position Stretches 2 x :10 each: Squatting Quad, OH Lockout, OH Squat

Strength

Overhead Squat – 15′ To build to a 1 Rep Max

– it’s been 6 weeks leading to this day so lets see what we can do

Overhead Squat (1 Rep Max)

Metcon

Metcon (Time)

3 Rounds For Time:

500m Row

15 Front Squats 115/75

Cool Down/Stretch

Foam roll Quads, Hamsrings, Glutes, Low Back, Lats