CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Gymnastics

Strict Pull Ups

5×5

Or

5×1 (1RM with added weight)

Metcon

Metcon (AMRAP – Reps)

12 minute ladder

(2,4,6,8,10,12,14,16….)

DB Thrusters 50/35

Toes to Bar

Cool Down/Stretch