CrossFit Nucleus, CrossFit Nucleus – CrossFit

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500m Row Buy in and then

– 4 Rds or 10 Minutes –

7 Burpees

37 Double Unders (no more then :30 work)

7/7/7 Sling Shot Left/Right/Squat

7 Rolling Sit Ups

7/7 Alternating lateral Lunges


2 Quick Rounds of BB Complex

7 Good Mornings

7 Strict Shoulder Presses

7 SLOW back Squats


Ramp up to starting weight in 2-3 minutes


5 x 3 Back Squats @90% from 9/4

– Every 2 Minutes

– If you’re not sure pick a heavy weight and try to stick with it, should not be a 3RM but just a challenging 3 reps you can get for 5 sets.

Back Squat (5 x 3)


Metcon (Time)

3 Rounds For time:

400m Run

20 Alternating DB Snatches 50/35

20/15 Calorie Bike/Rower

* Please DO NOT drop the DB from overhead. Control it back to floor every rep/set. Thank you!!

Cool Down/Stretch

2:00 Each

Banded Hip Flexor on RIG

Couch Stretch

Banded Hamstring/Twisted Cross (1:00/1:00)