CrossFit Nickel City – WOD
A: Front Rack Box Step-up (See Notes)
Structual balance test!
Take 30% of your back squat (or as close to) and try to get as many reps as possible on both legs. Rest 1:00 minute between legs. YOU MUST keep a faster up/slower down tempo.
The ideal range is to have no more than 20% difference between legs.
B: Metcon (Time)
20 Front Rack Lunges
100m Double Arm Farmer Walk
20 Burpee Box Jump Overs
100m Double KB Front Rack Carry
Time Cap: 20 Minutes
Intent: Grinder/grunt work. Slow and steady on this one. You have a week of testing, no need to trash your body. Challenge the weight and take your time.