CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Rounds:

15/12 Calorie Row/Bike (10 Cal)

10/10 Sling Shot Lateral Steps

5 High Box Jumps – Reset each jump, you can even take a step if you need to.


2 Rounds BB Complex

-Good Mornings

-Snatch Grip Press

– Back/OH Squat


20 Minutes to Ramp up to 1RM Squat Snatch from the floor

-use leg drive of floor, be patient, and be fast when you need to be!

– Focus on Stomach!!

Snatch (1RM)


Metcon (Time)

For Time:

2K Row

120 DU’s/ 250 Singles

60 C2B Pull Ups

RX= Regular Pull Ups

RX+ = C2B

Cool Down/Stretch

lets focus on using 6-10 Minutes of Solid static stretching after training!

-Use bands/Foam roller/Lacrosse Ball/or just basic stretch holds

– think :45-2:00 EACH Hold!