CrossFit Nucleus, CrossFit Nucleus – CrossFit


Summer 2017 10′ Warm Up 2.0/run (No Measure)

10′ AMRAP – Move steady and get warmed up

200m Run

5 Rolling Sit Ups

10 Band Pull Aparts

15 Russian KB Swings 53/35

20 Air Squats


Back Squat 3 x 3

– Every 2 Minutes, Heavier then last week if you can.

Back Squat (3 x 3)


CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Accessory Work

Curls and Abs!!

– Just Bro out with some DB’s and have some fun!!

Cool Down/Stretch

Bro’s stretch too….. sometimes….. maybe… probably not… Don’t Bro too Hard, stretch!