CrossFit Nickel City – WOD

A: Power Clean (4 x (3 x 3, rest 10s); rest 120s)

Off 1RM Power Clean (80-90% of 1RM Clean).

Set 1: 67-73%

Set 2: 73-77%

Set 3: 77-83%

Set 4: 73-77%

B: Metcon (AMRAP – Rounds and Reps)

14 Minute Alternating EMOM:

Odd:

2 x KB Complex per side

(Single Arm KB Swing +

Single Arm KB Clean to Lunge +

Thruster out of Lunge +

Single Arm KB Front Squat)

Even:

15/10 Row Cals
Intent: Kettlebell efficiency! The cals on the rower should be challenging, but should not eat up the entire minute. Adjust accordingly!

Fitness: 16/8kg

Rx: 20/12kg

Rx+: 24/16kg