CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ OH Mobility & Shoulder Stability

Strength

Strict Press (use best lift last week for %)

3 x 5+ (65%, 70%, 75%)

– Every 2 minutes, max quality reps on last set

Shoulder Press (3 x 5+)

Metcon

Metcon (Time)

3 rounds for time:

1000m Row/800m SkiErg

16 Alternating DB Snatch **

100 Double Unders

-rest 2:00-

**DB RX+ (70/50), RX (50/35)

If you go RX+ you should be thinking unbroken still.

Cool Down/Stretch

Foam roll calves & everything else you need from the week!