CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Chest opener on rig, puppy dog stretch

Strength

Bench Press 7 x 2

– Every 2 minutes

– Sneak in 3 total sets of 12/12 Single Arm DB Rows in between any of the 7 sets of bench press

Bench Press (7 x 2)

Metcon

Metcon (Time)

Chipper for time:

1000m/900m Row

25 Burpees over Rower

50 Alternating DB Snatches 50/35

25 Burpees over Rower

500m/450m Row

**Time Cap – 15 Minutes**

Accessory Work

Keep in mind Squat Snatches are tomorrow

3 x 10-15 GHD Sit Ups or Try working some L-Sits/progressions

Cool Down/Stretch