CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Bench Press (3 x 3+
(75,80,85%)
– Max Reps on last set, should be around 5 to 8 or more reps)

Metcon (AMRAP – Reps)

EMOM x 20 Minutes (5 sets each)

1) 15/12 Calorie Row

2) MAX Ring Dips (:30)

3) 200′ Shuttle Runs 25’+25′

4) MAX Toes To Bar (:30)

**Score is total Dips & T2B
*Ring Dips, Ring Push Ups, Bar Dips, Push Ups

* T2B, Straight leg raises, Knee Raises, MB V-Ups, V-ups