CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Core

Plank 3 x :60, rest :60

Side Planks/Captain Morgans 3 x :45 work each side, rest :60

Metcon

Metcon (Time)

For time:

50, 40, 30

Calorie Row

Burpees

Box Jumps 24″/20″

*Ladies take 5 calories off each round (45, 35, 25)

Cool Down/Stretch