CrossFit Nucleus Swansea – CrossFit
Power Clean & Split Jerk (6 sets: (1.1.1)
Every 2 minutes, drop and reset each rep.
Stick the Jerk for a heart beat every rep)
Power clean and split jerk
Metcon (AMRAP – Rounds and Reps)
12′ ARMAP
20/18 Calorie Echo Bike
8 Sand Bag Cleans 100/50
4 Bar Muscle Ups
**Sub Burpee Chest to Bar Pull Ups for BMU
** Heavier Sandbag go 4-5 reps
** No Sandbag go 8 Power Cleans 115/75
