CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Deadlift (2 warm up sets of 5 at like 50%
THEN
3 x 5+ Every 2 Minute
(65,75,80%))

Max reps on last set, as long as reps look good! Keep back straight.

Metcon (AMRAP – Rounds and Reps)

5 sets: 3:00 AMRAP/1:00 Rest

4 Devils Press 50/35s

6 DB Shoulder to Overhead

8 DB Squats

10 Shuttle run lengths (25’=1rep)
*Pick up where you left off, record total rounds/reps after 5th round

*The Runs are single lengths so 5 times down and back equals the 10 reps you need for each round. (Each round will be 250 feet total)