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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


    A: Metcon (Time)


    For Time:

    Run 800m
    50 Toes-to-Bar
    50 Alternating DB Snatch
    50 Pull-ups
    50 DB (S.A.) Thruster
    50 Pistol
    300 Double Unders
    Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

    TTB = Hanging Knee Raises
    PU = Ring Rows
    Pistols = Single Leg Squat to Target

    Fitness: 35/20, SU = 400
    Rx: 50/35

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