CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
Every 2 Minutes 1 set of DB Complex (3 total sets)
5 movements, 5 reps each
– Upright rows
– Snatch
– Thrusters
– Bent over Rows
– Snatch
THEN EMOM x 4 Rounds (:30 work/:30 rest)
– Max Box Jumps for :30
Metcon
5 Rounds, Every 3 Minutes
10 DB Snatches
5-10 Burpees
Max Calories on Bike (alternate rounds on rower if more then 4 in class)
(no rest – right into DB Snatches off the Bike)