CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Metcon

Goal is to find a hard pace to hang on to while staying steady through all 3 rounds.

Work on keeping the output the same in round 3 as it was in round 1.

Metcon (No Measure)

3 Rounds, 2 Minutes each station, 1 Minute rest

1) Double Unders

2) Battle Ropes 2-hand wave

3) Bike

4) Box Jump Overs

5) Row

REST 1:00

Core

Not for time, 3 rounds

– :30 Plank (on a MB if you want to make it more difficult)

– :30 Side Plank on each side

– 8/8 Pillar Presses w/band on rig

Cool Down/Stretch