CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Gymnastics
Ring Muscle Ups – Strict Pull ups
4 x 3 Banded Turnovers/Max Reps Ring Muscle Ups every 2 Minutes
0r
4 x Max Reps Strict Pull ups (3+ reps)
Muscle-ups (4 x max reps)
Metcon
goal is between 8-13 minutes
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
