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7.4.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10 Minutes Coaches Choice

– Moderate to heavy Power Clean, Pull Ups

Metcon

Metcon (Time)

Partner Workout for time:

13 Power Cleans 205/125 (switch whenever)

7 Rounds: 5 Strict HSPUs, 10 Burpees, 15 Sit-Ups (Alternate movements)

4 Rounds: 15 C2B Pull Ups, 30 Push Ups, 45 Air Squats (alternate Movements)

1776m Row (switch whenever)

13 power Cleans 205/125 (switch whenever)

Core

MB Partner work

– OH throws, Chest Passes, Twists, wood chops, etc..

– Do the works!!

Cool Down/Stretch

Everything!