CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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**