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
