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