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7.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry 5 rep activation

– Or a mixture of Scap Push ups, Band pull apart, etc..

Then 10 Minutes Coaches Choice

– prep for Muscle Ups and Barbell movements

Metcon

Van Damme (Time)

For time:

30 Snatches 135/95

10 Ring Muscle Ups

30 Clean and Jerks 135/95

10 Ring Muscle Ups

30 Thrusters 135/95

10 Ring Muscle Ups

Time Cap 25 Minutes, scale accordingly.

Cool Down/Stretch

Stretch everything as a group.

Core

Optional: 4 sets of 10 reps