CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
Metcon TBA
Metcon
Grip and Rip Dumbbells (2 Rounds for time)
[On the 0:00]
For time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00}
For time:
21 Lateral Squat Jumps
1 Round of “Dumbbell DT”
18 Lateral Squat Jumps
1 Round of “Dumbbell DT”
15 Lateral Squat Jumps
1 Round of “Dumbbell DT”
12 Lateral Squat Jumps
1 Round of ” Dumbbell DT”
Dumbbell DT =
12 Deadlifts,
9 Hang Cleans,
6 Push Press
(If you only have 1 DB you can alternate hands each movement or switch whenever you want)
**If you have a barbell regular weight is 155/105 for RX**