CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weightlifting

5 sets, every 2 Minutes

Deadlift + Power Clean + Hang Squat Clean + Hang Power Clean + Squat Clean

Deadlift + Power Clean + Hang Squat Clean + Hang Power Clean + Squat Clean (5 sets)

Deadlift + Power Clean + Hang Squat Clean + Hang Power Clean + Squat Clean

Metcon

Metcon (No Measure)

Ever 2 Minutes

(2.4.6.8.10.12…. until failure or 20 minutes)

Calorie Row

Kipping Pull Ups

Burpees Over Rowers

***Once hitting failure go back 2 rounds and try to stay with that rep scheme every 2 minutes.

Cool Down/Stretch