CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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]

Cool Down/Stretch