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

Cool Down/Stretch