CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Squat Mobility

Back Squat (4 x 3 @22X0
– Every 2 minutes)

Metcon (AMRAP – Reps)

3 Rounds:

4′ AMRAP

75 Double Unders

40 Wall Balls 20/14

MAX Calorie Row

REST 3:00
Score is total calories on Rower.

Push yourselves on this, its only 4 ;minutes with 3 minutes rest. Make it hurt and Want those 3 minutes of rest.