CrossFit Nickel City – WOD

A: Back Squat (4 x 2-4, rest 2:00-3:00 minutes.)

Use 85%+.

B: Metcon (3 Rounds for time)

Every 6 Minutes x 3 Sets:

25 – 25 – 25 – 25

Double Under

8 – 6 – 4 – 2

Burpee to 6″ Target

immediately into

14 Double KB Front Rack Walking Lunge
Intent: Aerobic power.

Sub the appropriate DBs where necessary.

Fitness: 20/12kg, DU – 10, SU – 35

Rx: 24/16kg