CrossFit Nucleus, CrossFit Nucleus – CrossFit


*10 minutes tops*

3 rds: 20 light Russian KB Swings

15 Empty Bar Thrusters

10 band pull aparts


30 Lateral Lunges


Strict Weighted Pull Ups 4×5 every2minutes

Strict Weighted Pull Ups

Strict Weighted Pronated Grip Pull Ups


EMOM x 5 minutes

5 deadlifts @275/175

Scale as needed.

Unbroken, NO bounce. You can change weights if you want to but move quickly b/c it is EMOM!!

Deadlift (5×5 across)


Metcon (Time)

3 rounds for time:

400m Run w/MB

25 Wall Balls 20/14

12 Alt DB Snatches 70/50
*shoot to go as unbroken as possible on the wall balls*

Accessory Work

Reverse hypers 4×10

Cool Down/Stretch