CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Front Rack mobility/hip opener

Front Squat (5 x 5, with 2 second pause at bottom
– control weight down, all about technique
– every 2 minutes
– think 60-70% max)

Metcon (AMRAP – Reps)

4 Rounds:

18/15 Calorie Row

4 Wall Walks

-within :05 pick up barbell and MAX Unbroken set of Clean and Jerks at 135/95

REST 2:00
There is a 2:00 cap to finish Row/Wall Walks, if you can not finish under 2:00 modify as needed to get to the barbell at or before 2:00

Score is total number of reps of C&J