CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack/Front Squat mobility

Strength

TEMPO – Pause Front Squats

5 x 3 with 2 second active pause at bottom of squat

– every 2 minutes

Front Squat (5 x 3)

Metcon

Metcon (Time)

For time/20′ Cap

400m Run

20 Burpee Pull Ups

15 Deadlifts 275/175

50 Wall Balls 20/14

15 Deadlifts

20 Burpee Pull Ups

400m Run

Cool Down/Stretch