CrossFit Nucleus, CrossFit Nucleus – CrossFit

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4 Rounds:

(12) Dead bugs, alternating leg & arms

(:20-:30 seconds each side) Side Plank/Captain Morgans


Metcon (No Measure)

EMOM x 6 rounds, 24 Minutes

1) 10 Burpee Step overs

2) 12 Slam Balls

3) 30-50 Double Unders

4) 12 Kneeling MB Woodchops 20/14

**Want an Extra challenge? get the slam ball to the other side of box every burpee by either tossing it over or carrying it during the step ups. Box height can be either 20″ or 24″, OR use one of our newer boxes for a little shorter step up.

Cool Down/Stretch