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February 9, 2019

CrossFit Nickel City – WOD

A: Metcon (Time)

For Time, Partner Metcon:

1600m Row

40 KB Front Rack Lunge

40 KB Swing

40 Wall Ball

1200m Row

30 KB Front Rack Lunge

30 KB Swing

30 Wall Ball

800m Row

20 KB Front Rack Lunge

20 KB Swing

20 Wall Ball

400m Row

10 KB Front Rack Lunge

10 KB Swing

10 Wall Ball
Intent: Aerobic work! It’s a grinder!

Fitness: 20/12kg

Rx: 24/16kg

TODAY'S POSTS

  • April 20, 2019

    CrossFit Nickel City - WOD


    A: Metcon (3 Rounds for reps)


    3 x 5 Minute AMRAP, 5 Minute Rest
    R1:
    600m Run
    Then,
    12 Deadlifts (185/135)
    12 Burpees

    R2:
    400m Run
    Then,
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    R3:
    200m Run
    Then,
    6 Deadlifts (255/185)
    6 Burpee Box Jump Overs
    Intent: Posterior chain endurance! It's going to get spicy!

    Fitness: Scale the weights
    Rx: As Written

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