CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm Up
Coaches Choice
– Banded Hamstring
– Banded Hip Flexor/samson
Deadlift (Deadlift
5 x (5, 5, 3, 3, 3)
– touch and go’s, NO bouncing, NO dropping (even on the last rep). Use the negative part of the rep to get stronger)
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
10 Wall Balls 20/14
12 Box Jump Overs 24″/20″