CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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 **

Cool Down/Stretch