CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch