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5.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Dodgeball? MB Tennis? Thunderstruck?

– Have fun

Skills

Rope Climb technique (10 minutes)

– Use box to put hook in and stand to support on rope

Metcon

Metcon (No Measure)

Work through 3-4 rounds depending on time:

:30 Work/:30 Switch

– Push ups

– Abmat sit-ups

– Ball Slams

– Sled Sprint

– Gym Runs (hard runs, kinda like sprints)

– Battle Ropes

– Yoke Walk

– Farmers carry

– bike/ski erg

Cool Down/Stretch

Spend NO less then 6 minutes stretching please