CrossFit Nucleus, CrossFit Nucleus – CrossFit


2 rounds: 400m Run, 50 DUs, 15 Push ups, 8 rolling sit-ups


As a class-

5 Strict Press (coach it up, Pause frequently)

5 Push Press (coach it up)


4×3 Push Press (Every 90 seconds)

Push Press (4×3)


Strict Chin ups/ring chin ups

– 4 x Max Reps (5+)

– Every 90 seconds


Metcon (Time)

For Time:

5 rounds:

400m Run

8/5 Muscle Ups

**22 Minute Time Cap**

Cash Out

Biceps Friday!!!

With a partner pyramid barbell curls. Start at 1 rep and work up to 10 reps and back down to 1.

– only break you get is while your partner is doing curls and NO putting the barbell down!

– go lighter then you think… even an empty barbell will still get you a pump!!