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