CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Puppy Dog Stretch

Gymnastics

Strict Handstand Push Work

– Do 1 set Max Reps, then do 10 sets at 30% your max reps for time (no clock just rest as little as possible)

OR Do 10 x 3 strict HSPU’s, Pike Push ups, Elevated Pike Push Ups

*Get better and get stronger upside down today*

Handstand Push-ups (Max Rep Strict)

Metcon

Metcon (Time)

3 Rounds for time:

500m Row

12 Burpees

21 Box Jumps 24″/20″

Strongman

up to 3 Rounds, NOT FOR TIME

300ft Farmers Carry Unbroken AHAP (50ft then turn in gym)

300ft Sled Push w/as little rest as possible (3 trips down and back)

Cool Down/Stretch