CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

3 Rounds Single Arm DB Complex

3/3 High Pull

3/3 Snatch

3/3 Thruster

3/3 Back Row

3/3 Snatch

**After each round do 5 rolling sit-ups

Strength

Pull Ups 5 x 5

OR

DB Back Rows 5 x 5, tempo to increase difficulty

Metcon

Metcon (No Measure)

30 total minutes of work time.

Death by Shuttle Runs, 10 yards (10 big steps)

– down and back = 1 rep

– If you fail, go back 3 rounds and continue to climb again, repeat as needed for 15 Minutes

THEN

Death by Burpees Every :30

– 0:00 do 1 burpee, 0:30 do 2 reps, 1:00 do 3 reps, 1:30 do 4 reps and so on until you can not do the reps in the :30 window. Once you can not get the reps completed in time start back over at 1 rep the next :30 of work. Continue this for 15 minutes.

Cool Down/Stretch