CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
– then –
MOBILITY
1’ each side Banded Super Front Rack
1’ each side Samson w/Bend
Weightlifting
Front Squat
– 6×2, every 60 seconds
– start around your best set of 3
Front Squat (6 x 2)
Metcon
Metcon (Time)
For Time:
21-18-15-12-9
Wall Balls 20/14
Pull Ups
Calorie Row/Bike