CrossFit Nucleus, CrossFit Nucleus – CrossFit


BB Complex x 4 sets

– 5 RDLs

– 5 Press and stretch

– 5 Back Squats


15-20 Minutes Empty Bar Technique

Split/Power Jerks, Snatch, Clean

(coaches Choice)


Active Recovery or Go Hard!!

Metcon (Time)

10 Rounds for Time:

15 Calories on Rower

20 Push Ups

30 DU’s


Practice the following for remainder of time:

HS Walks

– Scaled to Stiff Arm/Leg Bear Crawl

Turkish Get Ups

– Keep volume low

Kipping Pull Up Step One

– Push and Pull on bar being in control