CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Shoulder opener

+ Snatch Grip BB Complex (DL, Press, OH Squat)/2 x 7

Weightlifting

Snatch Complex, Every 2 Minutes for 5 Sets

Power Snatch + Overhead Squat + Power Snatch + Overhead Squat

Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (5 sets)

PS + OHS + PS + OHS

Metcon

Metcon (Time)

For Time w/20′ Time Cap

2k/1800m Row

THEN

10 Rounds:

3 Power Cleans

6 Push Ups

9 Air Squats

Rx = 155/105

Rx+ = 185/125 (Also, must be unbroken)