CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4 minutes on Rower

-then-

2 sets with Sling Shot

-then-

2rounds:Good Mornings, Press, Back Squats w/empty bar

Weightlifting

20 minutes to find 1RM Back Squat

Back Squat (1RM)

Metcon

Metcon (Time)

For Time:

30,20,10 HSPUs

15,10,5 Power Cleans 155/105

Cool Down/Stretch

Legs, shoulders/chest