CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

One Arm DB Overhead Walking Lunge

4 x 10/10, rest 1:00

Overhead Lunges

Hold weight in overhead position. Arms fully extended and shoulders active.

Metcon

Metcon (Time)

21-15-19 for time

Power Snatch

Burpee Box Jump Overs 24″/20″

RX = 95/65

RX+ = 115/75

Accessory Work

Arms & abs