CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Bench Press

10 Minutes to build to a heavy single

-then-

4 x 5 @ 70%, Every 2 Minutes

Bench Press (4 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

2 Ring Muscle Ups

10 Toes 2 Bar

50 Double Unders

Cool Down/Stretch