CrossFit Nucleus, CrossFit Nucleus – CrossFit

Strength

pull up people

Strict Pull-Ups (4×3-5 @3232)

@3232= 3 sec up, 2 sec pause, 3 sec down, 2 sec pause

Bent Over Row (4×5/5 w/pause @TOP)

Use heavy DB and Superset with the tempo pull-ups

Strength

not pullup people

Ring Rows (4×3-5 @3232)

Bent Over Row (4×5/5 w/pause @top)

grab heavy DB and Superset with Ring Rows

Metcon

Metcon (Time)

For Time:

800m Run

40 HSPU

40 T2B

400m Run

20 HSPU

20 T2B