CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Chest Mobility

+ Banded Hamstring

Strength

In 20 Minutes or less get through 4 supersets:

(5) Deadlift

(5) Bench Press

Deadlift (4 x 5)

Bench Press (4 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

8 One Arm DB OH/Front Rack Lunges

4 Bar Muscle Ups/Chin Ups

8 Lunges

16 One Arm DB Snatch Alternating

*DB = 50/35

Accessory Work

3 – 4 sets:

DB Side Raises

DB Curls

V-Ups (w/MB)