CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*** Coaches Choice 10 Minutes ***

Overhead Squat, Pull Ups, Rower

– Include 1 Leg RDLs, and Spiderman Lunge W/twist –

Weightlifting

Overhead Squats 4 x 3

– Every 2 minutes –

Overhead Squat (4 x 3 )

Metcon

Metcon (Time)

5 Rounds for time:

15 C2B

20 Calorie Row

25 Wall Balls 20/14

21′ Time Cap

Cool Down/Stretch

– Couch

– Lat Stretch