CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Bench Press

6 x 3 across at 80% from last week heavy single

– Every 2 minutes, Max rep last set

Bench Press (6 x 3)

Metcon

Metcon (5 Rounds for reps)

5 Rounds: 2′ Work/2′ Rest

200m Run

Max Rep Alt. DB Snatch 50/35

RX+ 70/50

*No Dropping DB’s

*Only Count the Snatch Reps when scoring.

*If run takes a lot more then 1 minute either run faster or shorten the distance.

*Bike = 12/10 calories

Cool Down/Stretch