CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Front Rack/overhead Mobility
Clean and Jerk
1 x 1 Squat Clean and Jerk (85-90%)
6 x 3 Squat Clean & Jerk (75%)
– Drop and resets
– Rest 1:00 after last rep each set
Metcon (Time)
For Time:
24-21
SkiErg/Row Calories
American KB Swings 53/35
– Rest :30 –
18-15
– Rest :30 –
12-9
Push your pace and earn that rest