CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Skills

Two Options:

A: 10:00 Rope Climb Practice

OR

B: 4 x 8-15 GHD Sit Ups

**If you are going to rope climb in metcon do GHD Sit Ups

Metcon (AMRAP – Rounds and Reps)

28:00 AMRAP

1 Rope Climb

500/450m Row

2 Rope Climbs

400m Run

3 Rope Climbs

30 Burpees
*50m = 1 rep on row

*Run = 1 if you started, 2 if you finished

* Sub 5 Ring Rows per 1 Rope Climb