CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

6 Minutes Gym Runs/Body weight (coaches Lead)

Metcon

Metcon (Time)

3 Rounds For Time:

20 Burpees (Clap over head)

10 Alternating DB/KB Snatch

RX DB Weight – 70/50

RX KB Weight – 70/53

Gymnastics

4 Sets:

10 Ring/Bar Dips

-rest 30 seconds-

10/10 One Arm DB Back Rows

-rest 30 seconds-

Ring Dips (4 x 10)

Metcon

Scale or modify as needed.

Crab Walk can be Bear Crawl

– keep butt off the floor, hips as high as possible.

Metcon (No Measure)

EMOM x 20 Minutes

1. 50 DU’s

2. 20 Push Ups

3. 15 Box Jumps

4. Crab Walk Down and back

Cash Out

Towel Farmers Carry 53/35

3 x 60 seconds walking, rest 60 seconds