CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

– Sling Shot, Rolling Sit-ups, Banded Good Mornings

Weightlifting

Deadlift 4 x 7, Every 2 Minutes

– NO Bounce, same 2 second tempo control back to ground every rep

Deadlift (4 x 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

13′ AMRAP

60 DB Snatches 50/35

50 DB OH Walking Lunges 50/35

40/30 Calorie Row

30 Burpee box jump over

10 Bar Muscle Ups

** Switch Hand for OH Lunges every 5 steps**

Cool Down/Stretch

Stretch it out!