CrossFit Nucleus, CrossFit Nucleus – CrossFit
2 rounds: 400m Run, 50 DUs, 15 Push ups, 8 rolling sit-ups
As a class-
5 Strict Press (coach it up, Pause frequently)
5 Push Press (coach it up)
4×3 Push Press (Every 90 seconds)
Push Press (4×3)
Strict Chin ups/ring chin ups
– 4 x Max Reps (5+)
– Every 90 seconds
8/5 Muscle Ups
**22 Minute Time Cap**
With a partner pyramid barbell curls. Start at 1 rep and work up to 10 reps and back down to 1.
– only break you get is while your partner is doing curls and NO putting the barbell down!
– go lighter then you think… even an empty barbell will still get you a pump!!