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8.8.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

– sling shot, barbell complex, 1 Leg RDLs

Weightlifting

Clean Complex (unbroken)

(3) Hang Squat Cleans + (3) Deadlifts

5 sets every 2 minutes

(3) Hang Squat Cleans + (3) Deadlift (5 sets)

(3) Hang Squat Cleans + (3) Deadlift

(all reps unbroken, touch and go)

Metcon

Foul Ball (Time)

3 Rounds for time:

800m Run

30/25 Calorie Row

30 Alternating DB Snatches 50/35

*NO dropping DB’s from over head please!

Cool Down/Stretch

Stretch it out!