CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minute Gym Runs.
3 Rds:
10 Push Ups
10 Rolling Sit Ups
10 Alternating Lunges with twist
10 Scorpions
10 Iron Crosses
Weightlifting
Bench Press 3 x 10,8,6
Deadlift 5 x 5 EOMOM
– Last 3 sets be same heavy weight.
Bench Press (3 x 10,8,6)
Deadlift (5 x 5)
Metcon
20 Minute Cap.
Metcon (Time)
5 RFT:
10 Jerks 155/105(RX+), 135/95(RX)
10 T2B(RX+), K2E(RX)
10 Burpees
