CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Band Hip Ext Rotation
+ Band Chest/Lat Stretch
Strength
Deadlift
3 x 12, Touch and Go reps, no bounce, no drop
– Every 2:30
Deadlift (3 x 12)
Metcon
Metcon (Time)
5 Rounds for time:
3 Ring Muscle Ups
80 Double Unders
10 DB Hang Split Snatches 50/35
10 DB Hang Clean & Jerk 50/35
** RX+ 5 reps on MU’s, 70/50 on DB Movements
** 20 Minute Time Cap **