Announcements

Don’t forget this Sunday 5/27 the Gym will be closed for Staff Development and Monday’s schedule is modified for Murph which will be starting at 8:00am. Reserve your spot for Murph on WODIFY

CrossFit Nickel City – WOD

A1: Strict Press (4 x 8)

All at last’s week ending weight.

A2: Push Jerk (3 x 2)

Build to a heavy 2RM.

B: Metcon (AMRAP – Reps)

Tabata:

Handstand Holds

Burpees
Switch between movements each 20s piece. Score is total amount of burpees.

C: Metcon (7 Rounds for reps)

7 Minute EMOM:

100m Run

7 Slam Ball
Each round = 9 reps.

Fitness: 30/20

Rx: 40/30