CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 Minutes Coaches Choice*

Weightlifting

Find 3RM Bench Press

– Every 2 Minutes

– 5 sets of 3 reps

Bench Press (5 x 3)

Metcon

Metcon (Time)

21-15-9

Wall Balls 25/20

Calorie Row

HSPUs

Cool Down/Stretch

– Couch

– Low Back Twist

– Yoga Shoulder Opener

– Chest on Rig

– Wrists stretch