CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Front Rack Stretch

+ Squat Stretch

Weightlifting

Squat Cleans – Coach it up

THEN

5 sets every 2 minutes of 3 Position Squat Cleans

(1) Mid-Thigh + (1) Knee + (1) Floor (all squat cleans)

1 Hang Clean + 1 Low Hang Clean + 1 Clean (5 sets)

3 total reps, 1 hang clean, 1 Below knee clean, 1 clean

Metcon

Metcon (Time)

For time:

400m Run

-then-

21-15-9

American KB Swing 70/53

Toes 2 Bar

8′ Time Cap

Accessory Work

4 x 2-3 Skin the Cats

-keep arms straight as possible