CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10 Minute Coaches Choice – get sweaty and ready to Metcon first today.

– Spiderman lunge, leg kicks, inch worms

– Include PVC overhead squats, thrusters, front squats (coach it up for metcon)


Metcon (Time)

For Time:

800m run

50 Overhead Squats 45/35

800m run

50 Thrusters 45/35

800m run

50 Front Squats 45/35


Front Squat 5 x 3

– Every 2 minutes

Front Squat (5 x 3)

Cool Down/Stretch

Coaches Lead 10 minutes stretch

– Couch, Hamstring, Twisted Cross, Low Back


Jacked Street!!