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5.14.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 Minutes Coaches choice*

– OH Squat, T2B

Weightlifting

Back Squat 3 x 3+ (85%)

– utilize 3-4 ramp up sets to build to working weight

– Every 2 Minutes

Back Squat (3 x 3+)

Metcon

Metcon (Time)

For Time:

4 Minutes to complete 2 rds:

12 Overhead Squats 95/65

12 Toes 2 Bar

-then-

4 Minutes to complete 2 Rds:

10 Overhead Squats 135/95

12 Toes 2 Bar

-then-

4 Minutes to complete 2 Rds:

8 Overhead Squats 165/ 115

12 Toes 2 Bar

-then-

4 minutes to complete 2 Rds:

6 Overhead Squats 185/125

12 Toes 2 bar

– Everyone works at least 8 minutes, no more then 16 minutes. If you get time capped do not score or Add 1 second each rep not completed.

Cool Down/Stretch

stretch it out!

legs and core