CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2rounds: 400m Run, 20 banded Good mornings, 20 KB Lateral Lunges

Weightlifting

Snatch Balance/Overhead Squat/PVC OH Squat

– 4×3 Every other minute

THEN

Squat Snatch

– 4 x (1.1) Every other Minute

Snatch Balance (4×3)

Squat Snatch (4×1.1)

Metcon

Metcon (Time)

For time:

27-21-15

OH Squats 95/65

Bar facing/Lateral bar burpees

**RX+ if you complete the 15 set in less then 10 minutes do another set of 9 reps for each movements**

Gymnastics

4×10 Ring Pull Ups

– use bands/partner as needed

– we want 10 consecutive reps here each set!

Cool Down/Stretch