CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
