CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice warm Up

+ Front Rack Opener

+ Hip Opener

Strength

Front Squats

5 x 3, Every 90 Seconds

Front Squat (5 x 3)

Metcon

Hit & Run (Time)

3 Rounds for time:

400m Run

12 DB Snatch 70/50

21 DB Goblet Squats 70/50

*Do Not Drop the DB or it is a NO REP*

– If you can not control the DB Back down go lighter.

Cool Down/Stretch