CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Tempo Pull Pause Squat Clean (6 sets: 3-3-2-2-1-1
start around 60-70%, up to 80%)

Tempo pull from the floor, catch in full front squat, and pause in front squat for a full second before standing up
think every 2:00 for first 4 sets then 1:30 last two sets

Metcon (AMRAP – Rounds and Reps)

3 x 5′ AMRAPs

200m Shuttle run (6 rig trips down and back)

7 Bar Muscle Ups

14 DB Box Step Overs 50s/35s
RX+ Bar Muscle Ups

RX 14 Chest to Bar Pull Ups

*Rest 3:00 after each amrap (21 total minutes)

*Each trip down and back is worth 1 Rep

*pick up where you left off each round, score is total rounds and reps