CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*10 Minutes Coaches Choice*

– Push Ups, Spiderman Lunge w/ Twists

Weightlifting

DB Bench Press 5 x 7

– Every 2 Minutes

DB Bench Press (5 x 7)

Dumbbell bench press

Metcon

Metcon (Time)

30-20-10 For time:

Thrusters 95/65

Bar Facing Burpees

*20 Minute time Cap*

Cool Down/Stretch

Stretch it out AND/OR Foam roll it out