CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.