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!! 🙂