CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

Strength

1- Arm Renegade Rows

4 x 10/10

– No Push Ups, only Rows

Metcon

Metcon (Time)

8 Rounds for time:

20 Yard Bear Crawl

10 Plyo Push Ups

10 DB Pull Overs

20 Plate Jumps/Jumping Jacks

**You can sub 4 Wall Walks for bear crawls if you want.

**Plyo Push Ups can be done from knees.

** You can also do 35 Double Unders instead of Plate Jump/Jumping jacks