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7.6.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

– PVC work before class –

10′ Coaches Choice

Weightlifting

Front Squats 5 x 5

– every 2 Minutes

Front Squat (5 x 5)

Metcon

Metcon (Time)

For time:

21-15-12-9-6

Deadlift 225/155

Lateral Bar Burpees

Box Jumps 24″/20″

Accessory Work

:90 Max Sand Bag over the shoulders (alternating shoulders)

OR

3 sets: GH Raises AND Reverse Hypers

Biceps Curls!! ABS!!!

Cool Down/Stretch

Foam roll and stretch!