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