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
