CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch