3.20.19

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8’ Coaches Choice

Mobility

– Banded Chest Press contract relax

– Banded Hamstrings

Weightlifting

Bench Press

4×8, every 2 minutes

Bench Press (4 x 8)

Metcon

Metcon (Time)

14’ time cap

3 rounds:

5 Ring Muscle Ups

15 American KB Swings 70/53

40 DUs

-Rest 2:00-

3 rounds for time:

5 Ring Muscle Ups

15 American KB Swings 70/53

40 DUs

With time remaining MAX Calorie Row