CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Deadlift (2 x 5 warm up 50%
THEN
3 x (5,3,1+)
(75,85,90%))
Last set is max reps, make sure the back stays flat and the reps look good. NO BAD Reps!
When technique changes stop the set.
Metcon Rest (4 Rounds for reps)
4 Sets.
20 Wall Balls 25/20
:20 MAX Effort Echo/Assault Bike
REST 2:00
*Score is calories each :20 effort, 4 different scores
