CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
– PVC work before class –
10′ Coaches Choice
Weightlifting
Front Squats 5 x 5
– every 2 Minutes
Front Squat (5 x 5)
Metcon
Metcon (Time)
For time:
21-15-12-9-6
Deadlift 225/155
Lateral Bar Burpees
Box Jumps 24″/20″
Accessory Work
:90 Max Sand Bag over the shoulders (alternating shoulders)
OR
3 sets: GH Raises AND Reverse Hypers
Biceps Curls!! ABS!!!
Cool Down/Stretch
Foam roll and stretch!