CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Metcon

If you will not be here Thursday then do 12 days today, if you will do 12 days on Thursday then hit the other Metcon today.

12 Days of Christmas (Time)

1. Muscle Ups(Rx+)/ Chest 2 Bar(Rx)

2. Squat or Power Snatch 135/95

3. Box Jumps 30″/24″

4. Push Press/ Power Jerk 135/95

5. T2B

6. Hang Power Cleans 135/95

7. HSPU’s

8. Deadlifts 135/95

9. Wall Balls 20/14

10. Lunges (10 Each Leg)

11. Overhead Squats 135/95

12. Bar over Burpees

Metcon (No Measure)

25′ AMRAP

500m Row/400m Run

25 Calorie Bike/SkiErg

25 Burpees

50 Abmat Sit-Ups

Strength

Sneak in a 5×5 Bench Press after metcon with time left in class.

Bench Press (5×5)

Cool Down/Stretch