CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 rounds:

400m Run, 12 Rolling Sit-Ups, 24 KB Lateral Lunges

Weightlifting

Empty bar set of 5 Back Squats with 3 second pause at bottom.

-then-

5×5 Back Squat w/1second pause at bottom

Back Squat (5×5)

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

Lateral bar burpees

Accessory Work

GH Raises – quality work 3-4 sets