CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Push Press (1×1 at 90%
5 x 4 at 80 – 60%
Every 1:30)
For the 5×4 start at 80% and take a little weight off each set to make last set around 60%
– Work on perfect form and letting upper body get stronger.
Metcon (Time)
3 Rounds for time:
.8/.7 KM Echo/Assault bike
10 DB OH Walking Lunges
.8/.7 KM Bike
10 DB OH Walking Lunges
.8/.7 KM Bike
10 DB OH Walking Lunges
.8/.7 KM Bike
REST 4:00
*Single Arm DB switch every 5 Steps, do not drop DB from Overhead.
RX+ = 70/50
RX = 50/35
Score is total time including rest