CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

Strength

Pull Ups 3 x max Reps

(Sub DB back rows as needed, inverted rows)

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
**Sub Superman lifts for back extensions, OR empty bar/DB good mornings.