CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Skill (No Measure)

Rope Climb Practice – 10:00

work on J-hooks to standing from box, resetting feet for J-hook on a single climb, or just work on full ascends and practice coming down with efficiency

– Work on what you need to so you can be better at climbing a rope

Metcon (No Measure)


400m Run

2-3 Rope Climbs

2 x 25′ Handstand Walk or 6 Wall Walks

3 x 25’+25′ Sandbag front carry walks 100/50

500m Row
Feel free to substitute SkiErg for Row or Run, and GHD SitUps for Rope Climbs, or Heavy Farmers carry for Sandbag Carry