CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch