CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds NOT for time:

40 – DU’s (30 Seconds/unbroken)

20 UNBROKEN Wall Balls/Air Squats (heavy if you can but must be unbroken)

Air Squat/Front Squat w/ PVC Review 5-6 Minutes

– Setup, Execution

Weightlifting

5 x 3 Back Squats (NO pause, NO Bounce)

– every 3 Minutes (15 Minutes total)

– Build up to heaviest set of 3

Back Squat (5 x 3)

Metcon

Modify HSPUs to something you can 2 set the 20, and maybe 3 set the 18, then just be able to keep moving. NO HUGE long breaks, try to keep moving!

Metcon (Time)

For Time:

(20, 18, 16, 14, 12, 10)

Front Rack Lunges (115/75)

HSPUs

20 Minute Time Cap

Metcon

Gymnastic volume test

Metcon (AMRAP – Rounds)

6 Minute AMRAP

Max 6 Unbroken T2B Sets

(the sets MUST be unbroken to count)

* Modify to Hang Knee Raises if you need to.