CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice

+ Band Pull Aparts/Scap Push Ups

+ Banded press on rig (contract -relax)


Bench Press (3RM)

5 x 3, build to a heavy 3 rep max

– No Bouncing off the chest, control it down and drive it up

Bench Press (5 x 3)


Metcon (Time)

3 Rounds for time:

10 Ring Dips

10/10 DB Renegade Rows (just the Rows) 35/25

10 DB Burpee Deadlifts 35/25

15/15 Plate Runs on 45lb bumper (left foot lead/right foot lead)

Cool Down/Stretch

stretch chest/shoulders good