CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit


5 Sets, Every 3:00 (0,3,6,9,12)

5/5 Single Arm DB Bench Press Neutral Grip

5 Strict Chin Ups

Metcon (Time)

For time OR 20:00 AMRAP

3 Rounds of:

400m Run + 15 Chest To Bar Pull Ups

400m Run + 15 Toes to Bar
*There will be 6 total runs, alternating the gymnastics movement to total 45 reps of each C2B and T2B.

If you get time capped at 20:00 every rep counts as :01, if you still have to run add 2:00 plus reps left as :01 for each rep.

RX = Pull Ups

RX+ = Chest to Bar Pull Ups

Sub Ring Rows, and MB V-Ups as needed.