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5.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds:

200m Run, :45 Goblet Squat Hold w/ KB, 7 Burpees, 4/4 Spiderman Lunge w/ Twists, 4/4 1 Leg RDL

Then Grab Empty Barbell, set up on Rig and do some BB movements (good mornings, presses, squats)

Weightlifting

Back Squats 5 x 3

– Every 2 Minutes

Back Squat (5 x 3)

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

KB Swings 70/53

200m Run

Cool Down/Stretch

-Quads, Hamstrings, Hip Flexors, Glutes, Lats, Wrists