CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Chest/Shoulder stretch
Strength
Bench Press 5 x 3+ @90%
+ 3 x 5-Max Reps Strict Pull Ups
Bench Press (5 x 3+)
Metcon
CinDT (Time)
6 Rounds for time:
“CinDT”
1 Round Cindy
1 Round DT
*Cindy*
1 Round = 5 Pull Ups, 10 Push Ups, 15 Air Squats
*DT* – use either a BB or DB’s
1 Round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
– BB = 155/105, DB’s = 50/35
