CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ BB Triceps/Lat Smash

+ Banded Wrist stretch (blue/Red – 20 reps each wrist)

Strength

Front Squats 5 x 3 – ACROSS

– lets keep it rolling and add a few more lbs from last week

– Every 2 Minutes

Front Squat (5 x 3)

Strength

Split Squats

3 x 10/10

Split Squat (3 x 10/10)

Do a one legged squat with your back foot elevated on a bench/box/bumper.

Keep weight in heel of front foot.

Metcon

Metcon (Time)

For Time:

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

RX = 225/155 on deadlift

RX+ = 255/175 (should be able to be done in 3 sets no matter the reps 21,15,or,9)