CrossFit Nucleus Swansea – CrossFit

Power Snatch (Take 15 minutes to find 1 rep max)

Metcon (Time)

For time:

500/450m Row

10 Burpee Box Jump Overs

10 Pull Ups

@4:00 – For time:

750/650m Row

15 Burpee Box Jump Overs

15 Pull Ups

@10:00 – For Time:

1000/850m Row

20 Burpee Box Jump Overs

20 Pull Ups

(22:00 Time Cap)

RX+ Version:

RD 1 – C2B Pull Ups (reps same)

RD 2 – 20 reps both movements, C2B Pull Ups

RD 3 – 30 reps both movements, C2B Pull Ups

– still 22:00 time cap
*Score is total work time added up, do not count the rest time you earned.