CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP (10 reps of everything)
Wall balls
KB Swings
Push Ups
Sling Shot
Band Pull Aparts
Rolling Sit-Ups
-THEN-
:60 Bottom Squat Hold
Weightlifting
30 Minutes Max – CrossFit Total
Find 1RM Back Squat
Find 1RM Deadlift
Find 1RM Bench Press
**You only have 30 Minutes, so use your time wisely!!**
Back Squat (1RM)
Deadlift (1RM)
Bench Press (1RM)
Metcon
10′ Time Cap!
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down/Stretch
Customers always right!