CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Skills

Rope Climbs (A or B)

A) Practice J-Hook and holding/climbing

B) do 3-5 Rope Climbs every 2 minutes x 4 Sets

Metcon (No Measure)

EMOM x 36 Minutes (9 sets)

1) 15/12 Calorie Row

2) 14/11 Calorie Ski

3) 15/12 Calorie Bike

4) 8-12 Burpes

**All work should be done within :45 of each minute