CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

Metcon

Cement Mixer (AMRAP – Rounds)

7 Rounds: on the 3:00 mark

400m Run

12 T2B

Scale accordingly to allow for a little rest for at least the first few rounds.

Record how many rounds you did within the time allowed.

Max score is 7 rounds.

Accessory Work

Heavy Sled Walks – start with flat foot every step, knee up

– Have fun!

Cool Down/Stretch

Calves/Achilles

Hamstrings

Quads

Hip Flexors

Stomach