CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
600m Run
2 rounds – 5 reps each
– RDL
– DL
– hang Muscle Clean
– Push Press
– good morning
– back squat
Weightlifting
Split Jerk 7×2
-then-
4×8+ DB Bench Press
Split Jerk (7×2)
DB Bench Press (4×8)
Dumbbell bench press
Metcon
Metcon (Time)
3 Rounds for time:
10 Bar MUs
20 Push Ups
30 KB Goblet Squats 53/35
*burpee C2B, Burpee Pull up 1:1 is scale for MUs*
Cash Out
6×10 DB Curls w/ 30 second hold between sets.
– the weights never touch the ground once you start
– alternate between rotating curls and hammer curls
– enjoy!! 🙂
