CrossFit Nucleus, CrossFit Nucleus – CrossFit
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