CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ OH Mobility
+ Front Rack Mobility
Weightlifting
Split Jerks
– Technique: footwork, footwork w/hands, tall jerks, empty bar reps
6 x 2, every 2 minutes
Split Jerk (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
11′ AMRAP
1,2,3,4,5,6,7,8,9…..
Power Snatch RX 135/95, RX+ 155/105
35 Double Unders
Accessory Work
Iron Scap on Crossover Symmetry