CrossFit Nickel City – WOD

A1: Metcon (Time)

5 Rounds for Time:

10 Slam Balls (40/30)

14 Deadlift

11 Hang Power Cleans

8 Push Jerks

Rest 2:00 minutes

Time cap: 35 minutes
Intent: Barbell cycling under fatigue from the start. Understanding the need to be aware of your body and of the barbell, as well as making smart decision on when to break up the movement to try and not do any unnecessary reps.

Fintess: 115/80

Rx: 145/100

Rx+: 165/115

B1: Metcon (No Measure)

2 Rounds:

60-90s weighted plank

10 Single Arm KB High Pulls
Intent: For quality.