CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Gymnastics

Muscle Up Skills & Drills

– Ring Dip Holds (top/bottom)

– toe assisted close turnovers

– Banded turnovers

– big swings on rings

Metcon

Metcon (Time)

For time – 20 minute cap

1000m/900m Row

100 Double Unders

20 Handstand Push Ups

100 Double Unders

20 Handstand Push Ups

100 Double Unders

1000m/900m Row