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