CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Single arm DB Overhead Squat (5 x 4/4

try to get a bit heavier then last time if it felt good

OR use this as a mobility exercise and use light weight and really FOCUS on your movements and control

Metcon (Time)

3 Rounds for time (20:00 time cap)

600m Run

24 Toes to Bar

12 Overhead Squats 135/95
**OHS should be able to be done in 1-2 sets each round** Lower weight as needed

Any reps not completed put in as seconds on clock, if you don’t think you will finish 3rd round shorten runs as needed.