CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Snatch (15’ to find 1 Rep Max Snatch after good empty bar primer/warm up)
Metcon (Time)
For time:
2.5/2KM Echo/Assault bike
50 American KB Swings 53/35
40 Burpee box jump overs 24”/20”
30 Alternating Hang KB Clean & Press 53/35
20 Burpee Pull Ups
100’ SA OH KB walking lunges 53/35
*switch arms whenever on lunges
RX+ use 70/53 KB, 30”/24” box, get Chest to bar on burpee pull ups