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December 3, 2019

CrossFit Nickel City – WOD

A1: Bench Press (4 x 6-8, rest 1:00)

A2: Overhead Tricep Extension (4 x 10-15, rest 1:00-2:00 minutes)

B1: Bent Over Row (4 x 6-8, rest 1:00 minute)

B2: Bicep Curls (4 x 8-12, rest 1:00-2:00 minutes)

C1: Dragonfly (3 x 3-7, rest 1:00 minute)

C2: Side Plank (3 x 30s/s, rest 1:00 minute)

C3: Metcon (Weight)

Tempo (3030) Double DB RDLs: 3 x 8-15
Make these partial RDLs from top of the rep to knee height and back up.

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