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February 12, 2019

CrossFit Nickel City – WOD

A: Back Squat (3 x 9 at 73-83% of 5RM)

B: Metcon (Time)

5 Rounds for Time:

10 KB Snatch

10 KB OH Lunge

50 Double Under

Time Cap: 12 Minutes
Intent: Unilateral/shoulder stability work. This is a great workout to work your DUs, just the cut the reps down and work that KB as efficiently as possible.

Fitness: 20/12kg, 30 DU Or 30 DU attempts or SU x 2

Rx: 24/16kg

Rx+: 75 DU

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