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