CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Metcon (No Measure)

EMOM x 7-8 sets/28-32 Minutes

1) :45 Echo/Assault Bike 65/60+ RPMs

2) 25′-50′ Handstand Walk

3) 15 C2B/Pull Ups + MAX Sand Bag Cleans 100/50

4) REST

**HS Walk sub 3-5 Wall Walks**

**Or increase difficulty by turning corners or doing spins**

Bench Press (3 warm up sets of 5 (50-60%)
THEN
3 x (5,3,1+)
(75, 85, 90%))