CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Gymnastics

4 supersets:

:30 Hollow Body Hold

(10) Strict Ring Dips

*Bar Dips, Ring Push Ups, Push Ups on DBs, Box Dips

Metcon

Metcon (No Measure)

EMOM – 30’ – 10 Rounds each

1: 20/15 Calorie Row

2: 10 Burpees over Rower

3: 10 Abmat Sit-Ups

*add/subtract reps as needed*