CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Band Pull Aparts

+ Scap Push Ups

Strength

Bench Press

– 2 ramp up/warm up sets

– 5 x 3, every 1:30

Bench Press (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

500m Row

-then – 2 Rounds –

10 Toes 2 Bar

10 MB Cleans 20/14

10 MB Up Down Front Slams 20/14

**Every 50m = 1 rep

Cool Down/Stretch