CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice

+ Banded Lat stretch

+ hip opener

Weightlifting

Snatch Squat or Power

– coach it up

– 5 x 1

– looking for a heavy single even if not a 1 rep max

– every 90 seconds

Snatch (5 x 1)

Metcon

Metcon (Time)

For time:

1000m Row

-then-

21-15-9

Deadlift 225/155

Kipping Pull Ups

Lateral Bar Burpees

-then-

1000m Row

22’ time cap

Cool Down/Stretch