CrossFit Nucleus, CrossFit Nucleus – CrossFit


5-6 Minutes Foam Roll: Lats/Shoulders/Upper Back/Lower Back


1000m Row

20 Reps Each:

Scorpion, Iron Cross, Rolling Sit-ups, Lateral Lunges, Arm Swings, Kips on Rig


Squat Cleans

– Set up, execution, 5 Empty Bar Reps as a class


Every 2 Minutes

5 x 3 Touch and Go Squat Cleans (reset at Hip)

Squat Clean (5 x 3)


looking to finish around the 12-15 Minute mark, scale accordingly.

Metcon (Time)

3 Rounds For Time:

20 American KB Swings 70/53

20 Burpee Box Jump Overs 24/20

200m Run (stop sign and back)

Cash Out

3 Rounds Not For Time:

15 Reverse Hypers

15 Band Pull Aparts