CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Couch Stretch 1:30 each side

-then-

3 rounds:

250/200m Row

10 Double KB Front Squat

10 Kipping pull ups

Weightlifting

1:Back Squat 5×5@70%

– every 2:30

2:Strict Press 5×5@70%

– every 2:00

Back Squat (5×5@70%)

Shoulder Press (5×5@70%)

Metcon

Metcon (Time)

3 rds for time:

25,20,15

Overhead Squats 95/65

C2B Pull Ups

Cool Down/Stretch