CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Dead Hang 3 x :20
Strength
Farmer’s Carry (3 x 200′)
Put Weight in for Reps. Down, back, down, back the distance of the Rig (200′ AHAP)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down/Stretch
Spend 4-6 minutes stretching anything sore or large muscle groups
(squat cleans tomorrow so mobilize the front rack if needed)
