CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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2 Rounds, 1 Minute each station (6 minutes)

1) Ski Erg

2) Burpees

3) Rolling Sit-Ups


17 Minute Clock

4 Rounds:

10/10 1-Arm DB Rows

50 Jump Ropes/Line Jumps

15 2-Arm DB RDLs

50 Jump Ropes/Line Jumps


Max Distance Row for remaining time to 17 minutes with damper at no more then 5.

*If you have Double Unders use them, pick a rep scheme that takes less then a minute. Think :30-:40 seconds