CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Front Rack/Front Squat Mobility
Test Day!!
Squat Clean (20 Minutes to build up to a 1 rep max Squat Clean.
Lets get it!)
Metcon (AMRAP – Rounds and Reps)
7′ AMARAP
5 Front Squats 135/95
3 Bar Muscle Ups
*Strict Pull Ups
OR
3 – Strict Burpee Renegade row push ups with Dumbbells 35/25