CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm Up

Coaches Choice

+ Banded Hamstring/Pigeon

Deadlift (10′ Build to heavy 1 rep
*get heavy but focus on perfect form, think “technical max” meaning get as much as you can before form breaks)

Metcon (AMRAP – Rounds and Reps)


3 Bear Complex reps (135/95)

1 Rope Climb

1 Bear Complex rep = Power clean + Thruster + back squat thruster

(it can be a cluster on the first movement if you want)

*8 ring rows sub for rope climb today