CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 coaches choice*

Weightlifting

Front Squats

5 x 5, every 2 minutes

Front Squat (5 x 5)

Metcon

Metcon (5 Rounds for reps)

20′ EMOM

1 – Calories Row

2 – Rest

3 – Wall Balls 20/14, 25/20 RX+ (should get 20+ reps even with heavier ball)

4 – Rest

Each round is the Calories and WB’s added, 5 total rounds.

Core

GHD Sit-Ups and Sled Sprints

Cool Down/Stretch