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February 15, 2020

CrossFit Nickel City – WOD

A: Metcon (Time)

For Time:

150 Double Unders

60 Wall Balls

45 Plyo Lunges

30 Deadlifts

10 Wall Walks

Rest 5 Minutes

10 Wall Walks

30 Deadlifts

45 Plyo Lunges

60 Wall Balls

150 Double Unders
Intent: Fitness with friends! Break up the reps however wanted.

Fitness: 135/95

Rx: 185/135, (#20/14)

Rx+: 225/155

TODAY'S POSTS

  • February 25, 2020

    CrossFit Nickel City - WOD


    A: Back Squat (4 x 2-4, rest 2:00-3:00 minutes.)


    Use 85%+.

    B: Metcon (3 Rounds for time)


    Every 6 Minutes x 3 Sets:
    25 - 25 - 25 - 25
    Double Under
    8 - 6 - 4 - 2
    Burpee to 6" Target
    immediately into
    14 Double KB Front Rack Walking Lunge
    Intent: Aerobic power.

    Sub the appropriate DBs where necessary.

    Fitness: 20/12kg, DU - 10, SU - 35
    Rx: 24/16kg