CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Bench Press

6 x 3+ at 82.5% from two weeks ago heavy single

– All 6 sets same weight, every 2 minutes

– Last set = Max Reps (have spotter)

Bench Press (6 x 3+)

Metcon

Metcon (Time)

21-15-9 for time

Push Press 135/95

Calorie Row

Burpee over Rower

Cool Down/Stretch

Stretch chest/shoulder/triceps/lats