CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Snatch Mobility

Hang Snatch (5×4, with pause at bottom for 1 second
– rest 1:30 after each set -)

Add weight as needed but focus on speed under bar and owning bottom of OHS position before standing to finish each rep.

moderate weight, speed, & technique focus

Metcon (Time)

For time: 15’ time cap

3 rounds:

8 DB Box Step Overs

8 DB Push Press

8 C2B Pull Ups

REST 3:00

2 rounds:

8 C2B Pull Ups

8 DB Push Press

8 DB Box Step Overs
Score is total time to finish, including rest. Just put the time you finish the second part. Go fast on first part to earn that rest!

RX = 50/35s