CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 rounds:

500mRow/400mRun

Sling Shot

12 DB Muscle Snatch

– 5 Low Power Cleans 95/65 as a class (coach it up)

Weightlifting

Power Cleans 5 x 2.1

– E2Minutes

Power Clean (5×2.1)

Metcon

Metcon (Time)

For time:

1 Mile Run

9-7-5 Ring MUs/Squat Snatches 135/95

Scales:

Bar MUs 10-8-6

C2B Pull Ups 18-14-10

Pull Ups/Jump Pull Ups 20-15-10

**RUNNING – if need to scale to 800m please do so. If a mile is normally over 12 minutes then run 800m**

Gymnastics

Ring/Bar dips

– 4 sets E2Minutes if you’re getting more then 5 reps

– if less then 5 reps, shorten rest and do a few more sets