CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Banded Hamstring/Lat stretch on Rig

Deadlift (Tempo Deadlifts
5 x 3 @3021, Every 2 Minutes)

Focus on tempo and improving your mind-muscle connection & movement patterns

Metcon (Time)

RX+ -10 Rounds:

4 Muscle Ups

10 HSPUs

6 Deadlifts (185/125)

– Rest 3:00 after 5 rounds –

RX – 10 Rounds:

3 Bar Muscle Ups

8 HSPUs (3 Wall Walks)

6 Deadlifts (155/105)

– Rest 3:00 after 5 rounds –

*Strict Pull Ups, Pike Push Ups, Push Ups, Wall Walks
*Score is time on clock when finish 10th round.