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
Intent: Sprint! Break up the HSPU from the get go, don’t start failing them early.
Fitness: 35/20, Push-ups
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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