CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ hamstring/hip stretch

Strength

Deadlift

2-3 ramp up sets

4 x 3, every 2 minutes

Deadlift (4 x 3)

Metcon

Metcon (Time)

10.9.8.7.6.5.4.3.2.1 reps for time

Deadlift

Push Press

Hang Cleans

**95/65 with 15’ time cap

Cool Down/Stretch

FR/LB forearms, hamstrings, glutes, low back, lats, upper back