CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– front rack & ankle mobility
Strength
Front Squats
4 x 5 w/:02 Pause at bottom
– Every 2 minutes
– positional work with a chance to squat a heavy barbell this week
Front Squat (4 x 5)
Metcon
Metcon (No Measure)
24’ EMOM
1) 15/12 Calorie Row [:45]
2) 6 Sand Bag cleans 100/50 [:30]
3) 12 Calorie SkiErg [:45]
4) 3/2 Rope Climbs [:35]
