Announcements

MERRY CHRISTMAS!!!
Don’t forget we are doing 12 Days of Christmas WOD, tomorrow Christmas Eve at 5am, 6am and 8am!
Wear your Red & Green or best Christmas workout gear you have (lets go big here!)
And PLEASE lets take a group photo of every class in front of the CFN sign in the gym!
Thank you all!!
– Coach Mike

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice Warm Up

– Body weight and Empty Barbell stuff

Metcon

Quick run through off all the movements empty bar to get weight set up and modified movements, then Merry Christmas time!!!

Share equipment as needed, I’ve done this with 3 people sharing everything except we had 2 bars set up and it went pretty smooth!

Have fun with this one and where your Best Red/Green or Christmas workout clothing you have!!

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