CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m Run (go light on the first 400 then pick it up if you can on the way back)
– Dynamic stuff until everyone finishes running
Skills
1 – T2B (quick review the 4 steps from last week)
2 – Rope Climbs
– J-Hook from seated position to standing
– climb 1 step up
3 – Tire Flips
Metcon
We will have to share equipment and just work through this.
Metcon (No Measure)
30 Minute AMRAP:
400m Run
Heavy Suite case Carry (40′ Left – 40′ Right)
15 Slam Balls
3 Tire Flips w/ Box jumps in and out of the tire
1 Rope Climb (or 3 Back to feet climbs)
15 t2b
If the Tire/Grass is muddy and wet. SUB 135/95 Power Clean and Jerks 6 reps instead of 3 tire flips