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