CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Strength
Back squats
Ramp up sets 2 x 3-5 reps
Working sets:
3 x 5 & 3 x 3
– every 2 minutes
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
8’ AMRAP
2 x Bear Complex
8 lateral bar burpees
1 x Bear complex = Squat clean thruster + Back squat thruster
RX 115/75
RX+ 135/95
