CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Back Squats

6 x (5,5,3,3,2,2), Every 2 Minutes

Back Squat (1 x 2)

Metcon

Metcon (Time)

20′ Time Cap

For Time:

1 Round “Macho Man”

50 Double Unders

2 Rounds “Macho Man”

50 Double Unders

3 Rounds “Macho Man”

50 Double Unders

4 Rounds “Macho Man”

50 Double Unders

5 Rounds “Macho Man”

50 Double Unders

**Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks**

RX = 115/75

RX+ = 135/95

Cool Down/Stretch