CrossFit Nucleus, CrossFit Nucleus – CrossFit


Do Crossover Symmetry if you can before class!

8 Minute AMRAP

30 DU’s, 5 Inchworm Push Ups, 5 Kipping Pull ups, 10 Box Jumps at 20″


20 Minutes to find both of these.

High Hang Clean + Jerk 1RM

– Focus on staying vertical

– Don’t lean forward, dip in your heels.


Bench Press 1RM

High-Hang Clean (1RM)

Split Jerk (1RM)

Bench Press (1RM)


With a 30 Minute Time Cap:

5K Run (shorten if 30 minutes is not manageable, just pick a distance you would like to retest in future)

If it is Storming outside we will do a 5K Row instead.

This is not pretty but it is important, don’t skip this day!! Long distance aerobic capacity has to be tested from time to time and trained, our goal is improvement in every aspect of Fitness and this is one of them!

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Cool Down/Stretch