Duke Nukem

October 7, 2017 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up (No Measure)

3 Rounds

2 min Bike or Row

5 Deadlifts w/weight

5 Power Cleans w/weight

5 OH Squats w/weight
1 min Chest Smash

1 min Chest opener

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
If you can’t Run a mile in allotted time run 800m of course scale the weights according to your level DL and power cleans Heavy something you can normally do 3-5 reps with out a problem Oh Squat medium weight something you can do 10 reps normally

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