CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches choice Quick
– run prep calves/ankles+
Metcon
1 x 800m Run for time
rest 2:00
1 x 400m Run for time
(shoot for a faster pace than the two 800’s last week)
800m Run (Time)
Max Effort 800m Run
400m Run (Time)
Max Effort 400m Run
Metcon
Metcon (No Measure)
24′ EMOM – No Measure
1) 15/12 Calorie SkiErg (:45)
2) 15 Toes to Bar (:30-:40)
3) 10/8 Calorie Bike (:45)
4) 2 Rope Climbs (:30)
**Sub Strict Chin Ups 3-5 reps for Rope Climbs. Think no more than :30 work, use band as needed
