CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Front Rack and Hamstring mobility
Weightlifting
6 Sets of 3 + 1
Power Cleans + Split Jerk
(Jerk is optional)
– every 2 minutes
(3) Power Cleans + (1) Jerk (6 sets)
3 touch and go power cleans plus 1 jerk (either split or power)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
12 Box Jumps 24″/20″
8 C2B Pull Ups
12 Power Cleans 135/95
8 Burpees
