CrossFit Nucleus, CrossFit Nucleus – CrossFit


10 Minute AMRAP.

CFN Body Weight (No Measure)

2 Gym Runs

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

10 Spiderman Lunge with twist

10 Squats

2 Gym Runs

5 Burpees

5 Inch worm to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Bent over torso twists

Long Jump length of Gym


EMOM 6 Minutes.

1. Strict Pull Ups/Chin ups

2. 10 Band Pull aparts (Red or blue band)

3 sets. Pull Ups or Chin Ups, Negatives, Ring Rows.

Strict Pull Ups (3 x 5)

strict pull ups


We can do this alone. Or partner up and alternate rounds until both partners finish 10 rounds.

Scale Pull ups with Ring Rows.

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Cool Down/Stretch

*** Hit anything and everything ***