CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds:

45 DUs

12 DBL KB Thrusters

10 Kip Pull Ups/Band Pull aparts

Weightlifting

Back Squat 3×5

– 75% or more

Strict Press 1×4@75%, 4×4@80%

Back Squat (3×5)

Shoulder Press (4×4)

Metcon

Metcon (Time)

5 rounds:

45 DUs/100 Singles

12 Push Jerk 135/95

6 Strict Chin Ups (3 Rope Climbs)

Cool Down/Stretch

1. Shoulders