CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Banded Hamstring/Banded Chest opener

Strength

4 Super Sets EMOM

1) (3) Deadlifts (heavy)

2) (10) DB Bench/Floor Press

Deadlift (4 x 3)

DB Bench Press (4 x 10)

Dumbbell bench press

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down/Stretch