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