CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Band shoulder/chest mobility-activation
Strength
Bench Press
– Coach it up
– Choose a weight you think you can get at least 5 reps, and use spotter
– do a few ramp up low rep sets to get ready for a test weight
(225, 185, 135, 95, 65 choose one of the weights and do as many reps as possible)
Bench Press (Max Reps)
Metcon
2022 Quarterfinals Test 3 Kinda (Time)
For Time with 25′ Time Cap:
8-16-24-32-24-16-8
Wall Balls
4-8-12-16-12-8-4
Shuttle Runs (50′)
1-2-3-4-3-2-1
Rope Climbs
Subs for Rope Climbs:
*2x Chin Ups
*5x Ring Rows
