CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Banded Hamstring, Banded Lats

Deadlift (6 x 3, Deficit if you can
+ 3 MAX Vertical Jumps (reset each jump)
– Every 2 minutes)

60-65% Max

Control weight down

Only deficit if you have mobility for it

Metcon (Time)

7 Rounds for time: 20′ time cap

5 Bar Muscle Ups/Strict Pull Ups

400m/350m Ski

OR 900/800m Bike, 500/450m Row