CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
Core
3 Rounds not for time:
:30 Side Planks each side
16 Bird Dogs (8 each side)
50’/50′ Single Arm Suite Case Carry AHAP
Metcon
Metcon (AMRAP – Rounds and Reps)
18′ AMRAP
+10 Calorie Row
+10 Wall Balls 20/14
+10 Single DB Step Overs 50/35
90 Double Unders
**Add 10 reps for everything each round except always do 90 Double Unders each round.
