CrossFit Nucleus, CrossFit Nucleus – CrossFit

Strength

Pull-up Folk

Strict Pull-Ups (3×15,12,10)

Add bands. Get the reps in ONE SET

Bent Over Row (3×6,4,2)

Superset with pull-ups

Strength

Non pullup folk

Ring Rows (3×15,12,10)

Bent Over Row (3×6,4,2)

Superset with ring rows

Metcon

Metcon (No Measure)

24 min EMOM

1- 5 clean and jerk (TnG)

2- 5 power clean (TnG)

3- 12 T2B

4- 50 DUs

Rx=135/95

Rx+= 155/105
Practice some bar cycling here under a little bit of fatigue.