CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Back squats

Ramp up sets 2 x 3-5 reps

Working sets:

3 x 5 & 3 x 3

– every 2 minutes

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

8’ AMRAP

2 x Bear Complex

8 lateral bar burpees

1 x Bear complex = Squat clean thruster + Back squat thruster

RX 115/75

RX+ 135/95

Cool Down/Stretch