CrossFit Nucleus, CrossFit Nucleus – CrossFit

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8′ Coaches Choice

– band pull aparts, scap push ups


– :30 Each side banded shoulder opener

– :30 Each side banded bully (shoulder)


With a 6′ time cap do 30 STRICT HSPUs

– If you think you can do this in 3 sets or less and get done under the time cap think about using a deficit.

Metcon (Time)

30 STRICT HSPUs for time.

RX+ Deficit on blue 45lb bumper plates with skull mat.

6′ Time Cap


Metcon (AMRAP – Rounds and Reps)

Death by Burpees

*Following the minute you can not complete the required work to move on you immediately start 3′ Max DU’s

Score 1: Rounds + Reps completed

Score 2: Double Under Reps

Metcon (AMRAP – Reps)

3′ Max Double Unders

– to be completed immediately following the failed minute of death by burpees


Not for time:

4 rounds 10-15 GHD Sit-Ups


Other Ab work

Cool Down/Stretch