CrossFit Nucleus, CrossFit Nucleus – CrossFit


Work Steady Through

3 Rounds:

4 Gym Runs

5 Kipping Pull Ups

20 Unbroken Wall Balls


1 – 60 Second KB Squat hold

2 – Puppy Dog

3 – Lat Stretch on Rig

4 – Skin The Cat/Chest stretch on BB on rig


Back Squats 5 x 3 Every 2 Minutes

-Use Safety arms if you’re getting really heavy

– Use Spotters also

– Get Heavy, Be Safe!

Back Squat (5 x 3)


Even if you do not get all the work done in first 4 minutes required to move on to an 8 Minute AMRAP Still go for 8 Minutes.

Everyone gets at Least an 8 Minute Workout, if you don’t get 90 reps done in 4 minutes just log your score at 4 minute mark but continue to work for 4 more minutes.

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Cash Out

If you want more Sweat

– 2 x 800m Run/Sprints w/2 Minutes Rest



– Use extra time to improve poor mobility of your individual needs (front Rack, OH Position, Squat, etc…)

Cool Down/Stretch