CrossFit Nickel City – WOD

A: Front Squat (4 – 6 x 4 at 80-85%; rest 2 Minutes)

Autoregulation. This should take 15-20 minutes.

B: Metcon (Time)

For Time:

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

Cals Row

Push-ups

Pull-ups

Time cap: 16 Minutes
Intent: Pulling endurance. Its 75 reps per movement. Adjust the rep scheme accordingly to meet the time cap! Be ease on the smaller rounds, don’t spike your heart rate.

Fitness: Ring Rows/Banded Pull-ups

Rx: As Written

Rx+: CTB Pull-ups

Rx++: Weight Vest w/ above