CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Super Front Rack

+ Triceps Smash on BB

THEN

Clean position stretches 2 x :20

Squatting Quad

Front Rack

Front Squat

Weightlifting

Big Clean Complex (6 sets, every 2 minutes)

(1) Power Clean

(1) Hang Power Clean

(1) Squat Clean

(1) Front Squat

(1) Hang Squat Clean

Big Clean Complex (6 sets)

(1) Power Clean

(1) Hang Power Clean

(1) Squat Clean

(1) Front Squat

(1) Hang Squat Clean

Metcon

Metcon (Time)

3 Rounds (20-25 minutes)

25′ Left Arm OH Walk Lunges 50/35

25′ Right Arm OH Walk Lunges

20 MB Front Slams

500m Row

400m Run

Cool Down/Stretch