CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Gymnastics

Ring Muscle Ups (skill/practice)

– Close Transitions from bottom of dip down into hang arms straight

– Banded Transitions (toes, hips, sit-up)

OR those who can do Ring Muscle Ups do 5 x Max Reps every 2 minutes.

Muscle-ups (5 x Max Reps)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down/Stretch