CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

-then-

3 Rounds:

10 Slow but steady Air Squats

10 Rolling Sit-ups with big Stretch

10 Push Ups (chest to Deck)

Weightlifting

20 Minutes to find 1RM Bench Press

-Metcon will start at 10:30am

Bench Press (1RM)

Metcon

Metcon (Time)

Partner Chipper For time:

50 Burpees over the bar

50 Hang Power Clean 115/75

50 DU’s Each (100 Singles)

50 Front Squats 115/75

50 Box Jumps 24″/20″

50 Push Jerks 115/75

50 Pull Ups

50 Burpees over the bar