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8.3.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

– use Sling Shot and Band Pull Aparts

Weightlifting

Deadlift

– set up, execution, 2 x 5 light weight sets as class

– 3 x 8 (heavy/moderate) touch and go

– Every 2 Minutes

Deadlift (3 x 8)

Metcon

Napalm (Time)

2 Rounds for time:

10 Bar Muscle Ups

20 Bar Facing Burpees

30 Deadlifts 225/155

40 Wall Balls 30/20

Core

NOT for time:

75 empty bar Good mornings (slow and controlled down)

75 Glute Bridges (on back, feet flat on floor drive hips to ceiling squeezing the cheeks)

Cool Down/Stretch

the works!