CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Chest opener on rig, puppy dog stretch
Strength
Bench Press 7 x 2
– Every 2 minutes
– Sneak in 3 total sets of 12/12 Single Arm DB Rows in between any of the 7 sets of bench press
Bench Press (7 x 2)
Metcon
Metcon (Time)
Chipper for time:
1000m/900m Row
25 Burpees over Rower
50 Alternating DB Snatches 50/35
25 Burpees over Rower
500m/450m Row
**Time Cap – 15 Minutes**
Accessory Work
Keep in mind Squat Snatches are tomorrow
3 x 10-15 GHD Sit Ups or Try working some L-Sits/progressions
