CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!