CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
(quick and spike heart rate up)
Metcon
Metcon ONE, Pace – Send it!
Metcon (1 Rounds for time)
Every 4:00, 3 rounds
500m/400m Row for time
**Should be less then 2 minutes**
Your score is the slowest time.
Metcon
Metcon TWO, Pace – Smooth and Steady!
Metcon (Time)
5 Rounds for time:
400m Run
30 Russian KB Swings 53/35
15 Burpees
Cool Down/Stretch
Stretch everything.
