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December 7, 2018

CrossFit Nickel City – WOD

A: Power Clean (5 x (8 x 1, rest 5-10); rest 120s)

Off 1RM Power Clean (80-90% of 1RM Clean).

Set 1: 70-75%

Set 2: 73-77%

Set 3: 77-83%

Set 4: 80-85%

Set 5: 70-75%

B: Metcon (Time)

For Time:

20/15 Cals Bike

20 Thrusters

20 Burpee Over Bar

20/15 Cal Row
Intent: Speed chipper. Move with urgency/intensity! The weight of the barbell should not stand in your way.

Fitness: 75/65

Rx: 95/65

Rx+:115/85

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