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5.15.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*coaches choice 10 minutes*

– Sling shot, Band Pull Aparts, 1-leg rdl, spiderman lunge w/ twist

Weightlifting

Power Cleans

– 5 x 2, every 2 minutes

Power Clean (5 x 2)

Metcon

Metcon (AMRAP – Reps)

16′ AMRAP

30 Cleans 135/95

20 Lateral Bar Burpees

25 Cleans 155/105

25 Lateral Bar Burpees

20 Cleans 185/125

30 Lateral Bar Burpees

MAX REP Cleans 225/155

*score how many reps you get at 225

*Scale as needed.

Cool Down/Stretch

Banded hamstring

Banded twisted cross