CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 Rounds as a class:

2:00 Gym Runs

1:00 Sling Shot Work

1:00 to complete 5 reps of each:

– RDLs, Hang Power Clean, Thrusters, Back Rows, Deadlifts

Skills

Barbell Cycling 5 Rounds :30 Work/:60 Rest – 7:30 total time

– Focus on getting set up quick and maintaining good movements under speed and fatigue

Squat Cleans 155/105 (Drop and Reset)

Metcon

Metcon (AMRAP – Rounds and Reps)

10′ AMRAP

3 Deadlifts (75-80%1RM)

5 Bar Muscle Ups

7 HSPUs

Accessory Work

Jacked Street!!

4 x 8 DB Hammer Curls

4 x 8 DB Skull Crushers

Ab Circuit w/ Partner (have fun and make it hurt)

Cool Down/Stretch

Stretch bro? haha