CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Metcon

Inspired by Nick Jones

Metcon (Time)

For time with 30′ Time Cap

1500m Row

-then-

50 C2B Pull Ups

100 Push Ups

150 Wall Balls 20/14

-then-

1500m Row

Break up middle reps however you want.

ex: 10 rds: 5, 10, 15

Every 50m = 1 rep added to time cap

Strength

3 x 8/8 Single Arm DB Back Row

Single Arm DB Row (3 x 8/8)

1 arm DB Back Row

Cool Down/Stretch