CrossFit Nickel City – WOD

A: Front Squat (See Notes)

1 x 1 at 97%

Then,

3 x 2 at 90%

B: Metcon (Time)

6 Rounds for Time:

3 Deadlift

3 Clean and Jerk

3 Front Squat

9 Pull-ups

Time Cap: 12 Minutes
Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

Fitness: 75/55, x2 Ring Row

Rx: 115/85

Rx+: 135/95, OR 4 Muscle-ups