CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ front rack/overheadmobility
Clean and Jerk
15’ Find 1 rep Max
squat clean if you can
Metcon (4 Rounds for reps)
Every 4’ x 4 rounds
400m Run
MAX Bar Muscle Ups (strict pull ups)
*at 3:30 each round rest for next round
*score is BMUs each round