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January 10, 2019

CrossFit Nickel City – WOD

A1: Close Grip Bench Press (See Notes)

In 4-5 sets build to a 5RM.

A2: Single Arm Kettlebell Row (4-5 x 8 per side)

Use a heavy weight for all sets.

B: Metcon (Time)

15 – 12 – 9 – 6 – 3

Handstand Push-ups

DB Snatch
Intent: Sprint! Break up the HSPU from the get go, don’t start failing them early.

Fitness: 35/20, Push-ups

Rx: 50/35

C: L-Sit (3 x Max Hold, rest 60s)

Accessory piece if there is time remaining, or if you would like to do off to the side at the end.

If you cannot L-sit, then do bent knee sits.

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