CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

Sling Shot

BB Complex 3 x 5

– DL, RDL, Muscle Snatch, Push Press, Back Squat, Good Mornings

Weightlifting

Empty bar set of 5 reps Power Snatch

-then-

Power Snatch 5 x (1.1)

Power Snatch (5 x 1.1)

Gymnastics

Ring/Bar Dips

Ring Dips (4 x max/5+)

Metcon

Metcon (Time)

3 Rounds:

15 KB Swings 70/53

15 Wall Balls 25/20

15 T2B

Cool Down/Stretch