CrossFit Nucleus, CrossFit Nucleus – CrossFit


CFN PVC (No Measure)

20 Burpees


2 Rounds:

7/7 – Leg Swings

7 – Passthroughs

7/7 – Torso Twists

7 – Good Mornings

7/7 – Side Bends

7 – Overhead Squats


20 Burpees


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*Ladies use 55lb on Barbell movements and 14lb wall ball*


5′ EMOM (choose one)

5-10 Strict Ring Dips

5-10 Strict Bar Dips

5-10 Strict Ring Push Ups

5-10 Strict DB Push Ups

10+ Dips on bench/box (hands behind back feet flat on floor and keep your back close to the bench/box)

Cool Down/Stretch

Spend some time Stretching, FGB is no Joke!