CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches choice
+ Hip opening series & Sling Shot Series
Strength
Back Squat Test Week
3 rep max to 1 rep max
– Use 20 minutes to build up to a heavy 3 rep max and then a 1 rep max if you want to
– If form breaks down that is your “Rep Max”
– We want your max weight that you can move with good form/technique
Back Squat (3 rep max)
Metcon
Metcon (Time)
3 Rounds for time:
40 Wall Balls 20/14
500m Row