CrossFit Nucleus, CrossFit Nucleus – CrossFit


800m Run (6 minutes tops)

2 sets 10 reps each w/ PVC:

Pass throughs, Leg swings, good mornings, torso twists, OH Squats


10 Minutes SPLIT JERK technique w/ Empty Barbell

– Set up, execution, Receiving position, recover, bringing bar back down –

Lots of Reps and pauses in different spots (Dip, Receiving position, OH lockout)


Start this at 20 after so we are done by 45 after and have time to cool down

Metcon (No Measure)

25 Minute AMRAP

500m Row

5 Wall Climbs

10 Ball Slams 40/30

5 Rope Climbs

50′ Sled Push (heavy)

Cool Down/Stretch

10-15 Minutes on Foam Roller! Do NOT skip this!