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August 10, 2018

CrossFit Nickel City – WOD

A: Metcon (4 Rounds for reps)

5 Rounds:

20s Hanging Knee Raise

20s Hollow Hold

Max V-ups (3 sec hold in hollow body)

Rest 1:00 Minute
Score is max v-ups for each round.

B: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

TODAY'S POSTS

  • December 15, 2018

    CrossFit Nickel City - WOD


    A: Bench Press (5 x 3)


    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)


    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)


    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

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