CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weightlifting

Split Jerks

– footwork, empty bar, working sets –

6 x 2, no misses until last set, focus on good form first then heavy second

Split Jerk (6 x 2)

Split Jerk (6 x 2)

Metcon

Metcon (Time)

3 Rounds for time:

6 One Arm Devils Press 50/35

12 Pull Ups

24 Push Ups

Accessory Work

Arms & Abs

Cool Down/Stretch