CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Deadlift (1 x 5, 90% from last weeks 5RM
– Build up to the weight with 2-3 reps and then only do 1 set of 5 at the 90%.
– We will test a 5RM again next week.)
Metcon (AMRAP – Rounds and Reps)
22′ AMRAP
3 Rounds:
5 Shuttle Runs (25’+25′)
12 Wall Balls 20/14 10′ target
-then-
36 Box Jump Overs 24″/20″
*each 25′ length = 1 rep