CrossFit Nucleus, CrossFit Nucleus – CrossFit


8′ AMRAP – Move quickly and push the pace here, get sweaty and out of breath!

250/200m Row

10 Russian KB Swings

20 Step Ups (20″) or Alternating Lunges (focus on moving good and driving through heels)

10 Rolling Sit ups

10 Air Squats (FORM)

5 Kips on pull up bar


Empty bar bottom squat holds 3 x :30 Work/:30 Rest 45/35lbs


2-3 Ramp up sets (rule 1 ramp up set for every 100lbs of where your Squat is going to be)

– Do this in 3-4 Minutes-


Back Squats 5 x 3

– Every 2 Minutes

Back Squat (5 x 3)


Metcon (AMRAP – Rounds and Reps)


400m Run

15 Thrusters 95/65

15 Pull Ups

*push the runs a little harder then you want to!

-The pain is the reward, lets find out how deep you can go into the darkness for this 20 Minutes*

Cool Down/Stretch

Spend 5-6 Minutes here are some ideas:

1: Couch Stretch

2: Lat Stretch

3: Calf/Achilles