CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+Hamstring floss/Lat stretch on the rig

(3) Power Cleans + (1) Jerk (5 sets
(3) Power Cleans + (1) Split Jerk
Every 2 minutes)

3 touch and go power cleans plus 1 jerk (either split or power)

Risky Business Monster Games Online Qualifier 2023 (2 Rounds for time)

On 15:00 clock

0:00-6:00

40 Bar Muscle Ups (RX+)

30 Burpee C2B Pull Ups (RX)

at 6:00 – 3 Rounds for time:

500m/400m Row

12 Deadlifts

RX+ = 275/185

RX = 205/145

Time Cap = 15:00
Score the time of your first part in Round 1, then the total time of work for the 3 rounds.