CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Warm up = Baseline

500m row

40 Air Squats

30 Sit-Ups

20 Push Ups

10 Pull Ups (strict or Kipping)

-into-

Freestyle BB Complex 2 rounds 4-6 reps each movement

(rdl/good mornings, presses, hang clean/snatch, squats)

Metcon

Fight Club (3 Rounds for reps)

3 Rounds for reps: 5′ work, 1′ rest

1 – Thrusters 95/65

2 – Power Cleans 95/65

3 – Box Jump Overs 24″/20″

4 – Pull Ups

5 – Assault Bike Calories/Rower

6 – Rest

Cool Down/Stretch