CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
2 Rounds, 1 Minute each station (6 minutes)
1) Ski Erg
2) Burpees
3) Rolling Sit-Ups
Metcon
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
-then-
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