CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
+ Mobilize hamstrings/glutes/low back
Deadlift (Find 5 Rep Max
Take time to build up with smart small sets and have about 2-3 “working sets” to find your 5RM. We will do this again in two weeks so you’ll have a chance to best your score soon.
Metcon (AMRAP – Reps)
30 Burpees to Pull Up Bar
MAX Burpees to pull up bar
*RCs should take 3:00 or less somewhere between 11 to 6reps depending on how quickly you can climb ropes. Work to get at least 2 reps a minute.
*30 C2B/Pull Ups or 40 Ring Rows instead of RC, again think 3:00 or less here
* Score is how many reps you get in the MAX set