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August 12, 2017

CrossFit Nickel City – WOD

A1: Deadlift (5 x 3)

20 minutes to find a heavy 3rm for the day.

B1: Metcon (Time)

Team workout:

Each person will complete 2 rounds:

1 Sled Push

100m Sprint
While one person works, the team (entire class) will be in a wall sit. The score will be the amount of time it takes for the entire class to complete two rounds each.


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    CrossFit Nickel City - WOD

    WU: Warm-up (No Measure)

    5 Minutes:
    30s Left Side Plank
    30s Right Side Plank

    A1: How Long? (Time)

    2K Row
    100 Wall Ball (20/14)
    50 KB Swings (24/16)
    1 Mile Run
    Time cap: 30 Minutes

    B1: No bounce deadlifts (8 (70%), 2 x 6 (75%))

    Control the bar the entire time, no noise between reps and you can not drop the bar from the top.

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