CrossFit Nickel City – WOD

A: Front Rack Box Step-up (See Notes)

Structual balance test!

Take 30% of your back squat (or as close to) and try to get as many reps as possible on both legs. Rest 1:00 minute between legs. YOU MUST keep a faster up/slower down tempo.

The ideal range is to have no more than 20% difference between legs.

B: Metcon (Time)

“For Time:”

3 Rounds:

20 Front Rack Lunges

100m Double Arm Farmer Walk

2 Rounds:

20 Burpee Box Jump Overs

20 V-ups

1 Round:

20 Shoulder-to-Overhead

100m Double KB Front Rack Carry

Time Cap: 20 Minutes
Intent: Grinder/grunt work. Slow and steady on this one. You have a week of testing, no need to trash your body. Challenge the weight and take your time.

Fitness: 75/55

Rx: 95/65

Rx+: 115/85