CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Snatch Mobility

Snatch (Find 1 Rep Max – 20 Minutes)

Lets see what we can get here. If you get there fast feel free to drop the weight and do technique singles, every 1:00-1:30 until the 20 minutes is up.

Metcon (Time)

3 Rounds for time:

30/24 Calorie Bike

6 Muscle Ups

7 Shoulder to Overhead

REST 4:00

RX+ 155/105

RX 135/95

– 6 Burpee Jump Pull Ups

– Muscle Ups should be unbroken/2 quick sets (shorten reps downto 4 if needed)

– This is a sprint and you should want to rest 4:00 after each round.

– Score is time at end of 3rd round, with a 20 minute time cap