CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ shoulder mobility/activation

Gymnastics

2 max sets of ring muscle ups

– rest 3:00-4:00 after first set –

Or work strict pull ups (3-5 reps)

Muscle-ups (2 sets)

Metcon

Metcon (Time)

3 rounds for time:

5 Bar Muscle Ups

50 Sit-Ups

500m Row

Cool Down/Stretch