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February 13, 2018

CrossFit Nickel City – WOD

A1: Metcon (AMRAP – Reps)

3 x 30s on/60s off

AMAP Strict Pull-ups
Fitness: Banded Strict Pull-ups

Rx+: Weighted Strict Pull-ups

B1: Metcon (3 Rounds for time)

Rowing Intervals:

3 x

250m

Rest 30s

500m

Rest 3:00 minutes
Score each round.

C1: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

3 Kipping Swings

3 Knees-to-Elbows

3 Toes-to-Bar

9 Hand Release Push-ups

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