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!