CrossFit Nickel City – WOD

A1: Pendlay Row (3 x 8)

Build to a heavy 8.

A2: Bicep Curls (3 x 10 – 12)

Are you flexing? Or are your arms just that big?!

B1: Metcon (Time)

6 Rounds for Time:

20 DB Front Rack Lunge

10 Med Ball Cleans (40/30)

45s Atlas Stone Hold
Intent: Some odd object work and time under tension holds. We’re going to elevate that heart rate then ask you to grab a hold of your breath. Choose an appropriate weight for the atlas stone hold. If there are not enough dumbbells, sub in KBs.

Fitness: #35/20

Rx: #50/35

Rx+: Dummbells in both arms