CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

500m Row

BB Complex x 4

5 – RDLs

5 – Presses from behind the neck

5 – Back Squats

Mobility:

1. Lizard/Twisted Lizard

2. Puppy Dog

Weightlifting

Back Squat (4 x 10)

Metcon

BOME2015 Event 1 (AMRAP – Reps)

8 Minute AMRAP

5 – S2OH

10 – Burpee Box Jumps 24″/20″

15 – Deadlifts

RX+ weight – 185/125

RX Weight – 135/75

Cash Out

Reverse Hypers (3×20)