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6.2.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice 10 minutes

– Push ups, Scap Push Ups, Band Pull Aparts, Inch worms, Burpees

Weightlifting

Bench Press 4 x 10 reps

– Every 2 Minutes

Metcon

“Linda” or “Partner Linda”

10.9.8.7.6.5.4.3.2.1

Deadlift 1.5x BW 295/220

Bench Press BW 195/135

Clean .75x BW 145/105

*Regional Weights listed, Scale accordingly*

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Partner Linda (Time)

Partner Linda

10.9.8.7.6.5.4.3.2.1

1.5x BW Deadlift

BW Bench Press

.75x BW Squat Clean