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7.3.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Weightlifting

Extra Warm up: 3 Rounds

8 Push Ups

3-5 Strict Pull Ups/Ring Rows

Then BENCH Press 5 x 3 (Every 2:00)

Bench Press (5 x 3)

Metcon

Metcon (Time)

4 Rounds For Time:

400m Run

24 Alternating DB Snatches 50/35

Cool Down/Stretch

Might want to be flexible for Independence day!!