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CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

5 Minutes:

30s Left Side Plank

30s Right Side Plank

A1: How Long? (Time)

2K Row

100 Wall Ball (20/14)

50 KB Swings (24/16)

1 Mile Run
Time cap: 30 Minutes

B1: No bounce deadlifts (8 (70%), 2 x 6 (75%))

Control the bar the entire time, no noise between reps and you can not drop the bar from the top.