CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Chest/Shoulder Mobility


Happy Halloween Bench Press Day!!

7′ Build up to a heavy single on Bench Press

THEN at the 10′ mark.

31 reps for time at 70% “For time”

– Be smart and use a spotter as needed, keep sets manageable and rest short –

Bench Press (Heavy Single)

Metcon (Time)

For time:

31 Bench Press at 70% of heavy single


Metcon (Time)

4 Rounds For Time:

500m Row

10 MB Front Slams 20/14

10 OH Plate Sit-Ups 25/15

Accessory Work


4 x 15 MB Ab rollouts

4 x 10 Leg Lifts

4 x 20 MB/Plate torso twists

Cool Down/Stretch