CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Overhead Mobility

Strength

Single Arm DB Push Press

5 x 5/5

– rest 1:00 each set –

One arm DB Push Press (5 x 5/5)

One armDB push press

Metcon

Metcon (AMRAP – Rounds and Reps)

4′ AMRAP

– rest 2:00 –

4′ AMRAP

– 1:00 rest –

2′ AMRAP

5 Bar Muscle Ups

10 Box Jumps

10 Pull Ups

15 Box Jump Overs

*Pick up where you left off each break*

Cool Down/Stretch