CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Couch/Twisted Lizard

+ Rear Delt/thread the needle stretch

Strength

One light weight-no weight ramp up set.

Then

3 supersets:

(10/10) Barbell lunges

(10/10) One Arm Back Rows

Metcon

Metcon (Time)

5 rounds for time:

400m Run

20 Wall Balls 20/14

10 MB Up-Down Front Slams