CrossFit Nucleus, CrossFit Nucleus – CrossFit


Sling Shot + BB Complex Warm Up (No Measure)

2 Rounds as a class:

2:00 Gym Runs (get loose)

1:00 Sling Shot Lateral Steps

1:00 to complete the following BB Complex/6 reps of everything

– RDLs, High Pull

– Hang Clean and Press, Thrusters

– Bent over Back Rows, Back Squats


Strict Pull Ups 4 x 10+/Max Reps

– Use bands or partner to get 10 unbroken reps

– You can sub in BB Pull Ups if you need to as well

– Start your set Every 2 Minutes

– Be ok with emptying the tank each set, and adding bands or help as needed from set to set.

Strict Pull Ups (4 x 10+)

strict pull ups



400m Run

5 Muscle Ups (ring or bar) – Sub 8 feet elevated ring rows

10/10 DB Step ups 35/20lbs to 20″ box

15 Burpees

Cool Down/Stretch

When in doubt Couch it out, Plus Lats for sure today.

Metcon (AMRAP – Rounds and Reps)


400m Run

5 Muscle Ups (ring or bar)

10/10 DB Step Ups 35/20 to 20″ box

15 Burpees

*Sub 8 Ring Rows with feet elevated for Muscle Ups*