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.