CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minutes Coaches choice*
– OH Squat, T2B
Weightlifting
Back Squat 3 x 3+ (85%)
– utilize 3-4 ramp up sets to build to working weight
– Every 2 Minutes
Back Squat (3 x 3+)
Metcon
Metcon (Time)
For Time:
4 Minutes to complete 2 rds:
12 Overhead Squats 95/65
12 Toes 2 Bar
-then-
4 Minutes to complete 2 Rds:
10 Overhead Squats 135/95
12 Toes 2 Bar
-then-
4 Minutes to complete 2 Rds:
8 Overhead Squats 165/ 115
12 Toes 2 Bar
-then-
4 minutes to complete 2 Rds:
6 Overhead Squats 185/125
12 Toes 2 bar
– Everyone works at least 8 minutes, no more then 16 minutes. If you get time capped do not score or Add 1 second each rep not completed.
Cool Down/Stretch
stretch it out!
legs and core
