CrossFit Nickel City – WOD

A: Back Squat (3 x 8-10, rest 2:00-3:00 minutes.)

Use 75%.

B: Metcon (Time)

6 Rounds for Time:

250/200m Row

20/15 UB Wall Balls

Time Cap: 15 Minutes
Intent: Lower body endurance/aerobic work.

*If you break the wall balls, you must perform 5 burpees

If you know these reps/paces will be unattainable for you to hold then speak to a coach about making this a more friendly workout for you.

Fitness: 14/10

Rx: 20/14