CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 minutes Rowing-Push your Pace here!
-then-
10 reps:
Scorpions, iron Cross, rolling Sit-Ups, Push Ups, lateral lunges, air squats, burpees, grasshoppers
Skills
EMOM x 12
1. 50 DUs
2. 30-45 Second HS Hold
3. 3-5 MU/Transitions/Ring Rows w/tempo
Metcon
Metcon (Time)
4 x Unbroken Cmoplex
8 DL, 6 Hang Power Cleans, 4 S2OH
RX 135/95
Metcon (Time)
For Time:
30 Calorie Row
60 Wall Balls 20/14
120 DUs
60 Wall Balls
30 Calorie Row