3.29.19 BC

CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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Warm-up

5′ AMRAP: 7 Calorie Row + 5 Air Squats + 5 Push Ups

– :30 Bottom Squat Hold

– :30 Plank Hold

Metcon

20 Minute EMOM (5 Rounds)

1) :45 Max Calorie Bike

2) :45 Max Slam Balls

3) :45 Max 2-arm Alternating Battle Rope Wave

4) :45 Max MB Torso Twists