CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.