CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
