CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3′ Row

THEN

3 Rounds:

10/10 Sling Shot

7 BB RDLs

7 BB Hang Power Cleans

7 BB OH Strict Press

7 BB Good Mornings

7 BB Back Squats

7 Rolling Sit-Ups

Weightlifting

20′ Find 5RM Deadlift (touch and go)

– 5 Rep max with GOOD form!

– Warm up/Ramp up as needed BUT only 3 Working attempts.

Deadlift (1×5)

Metcon

Metcon (No Measure)

35 Minute AMRAP – Move Steady with good form!

20 DB Step Ups 20″ box (25/15lb)

20 Abmat Sit-Ups

20 Push Ups

20 Box Jumps 20″

10 DB Hammer Curls (AHAP)

Cool Down/Stretch

– Hamstrings, Glutes, and Low Back For sure!!

+ anything else you want!!