CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Deadlift (5 x 3 from deficit
Superset with: 3 seated box jumps
Every 2 minutes)

Stand on a plate to create a deficit for deadlifts. If you do not have GREAT technique without deficit then do NOT add a deficit and work on getting better at Deadlifts from an even surface.

Metcon (Time)

For time, partition however you want.

100/80 Calorie Row

80 Thrusters 75/55

60 DB Snatches 60/40

15:00 Time Cap
**Try to go a little heavier then normal on DB Snatches. 70/50 if you think you can keep it moving decently.