CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Power Snatch (5 x (1.1.1) Every 2:00
70-80%)

Be smooth off the floor, Explosive at the hips and Hold Every Catch in Power position for a heart beat.

Metcon rest Metcon (Time)

For time:

500m/450m Row

15 Power Cleans 135/95

8 Bar Muscle Ups

REST 3:00

Repeat for 1 more round.

RX+ = Bar Muscle Ups

RX = Chest to Bar Pull Ups
Time is what clock says after completing the second round.

Try to stay under the 5:00 mark for each round.