CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ 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

11-6Rope Climbs

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