CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run/500m Row/1K Bike/500m SkiErg

THEN

3 Rounds of DB Complex (6 reps each)/1 minute rest

– High Pull

– Snatch

– Thruster

– Bent over back rows

– Snatch

THEN

1:00 Sling Shot work

Strength

Back Squats – 20′

8′ to find a heavy single

@ 10′ do 5 x 3, @85% today’s heavy single

– every 2 minutes

Back Squat (5 x 3)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

Do the following 2 times through then rest 2 minutes for 3 total rounds (22′ total time)

Minute 1: Max Wall Balls 20/14

Minute 2: Max Burpee Box Jump Overs 24″/20″

Minute 3: Max T2B

Each round is 6 minutes. Keep a running rep count for 6 Minutes.

3 Scores: round 1 is first 6′, round 2 is second 6′, round 3 is third 6′

Cool Down/Stretch

Stretch Quads, Hamstrings, Glutes, Hip Flexors, Calves, Core