CrossFit Nucleus Swansea – CrossFit
Snatch (Tempo Pull Pause Squat Snatch
6 x 3-2-2-2-1-1)
– Tempo off the floor, and Pause for at least :01 at bottom of every Snatch.
– Drop and Reset every rep
– Every 2:00
– Start around 40-50%, no more than 70%
Metcon (AMRAP – Rounds and Reps)
3 x 2:30 AMRAP/Rest 2:30
9/7 Calorie Row
11 Thrusters 75/55
– Continue where you left off each round