CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Warm Up

+ BB Complex/Position Stretches

+ Burgener Warm Up

Weightlifting

20 Minutes to Test your 1 Rep Max Snatch (Power or Squat, or both if you have time)

Snatch (1 Rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

5 Ring Muscle Ups

5 Power Snatches 135/95

35 Double Unders

Cool Down/Stretch

stretch it out