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April 20, 2019

CrossFit Nickel City – WOD

A: Metcon (3 Rounds for reps)

3 x 5 Minute AMRAP, 5 Minute Rest

R1:

600m Run

Then,

12 Deadlifts (185/135)

12 Burpees

R2:

400m Run

Then,

9 Deadlifts (225/155)

9 Burpee to 6″ Target

R3:

200m Run

Then,

6 Deadlifts (255/185)

6 Burpee Box Jump Overs
Intent: Posterior chain endurance! It’s going to get spicy!

Fitness: Scale the weights

Rx: As Written

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