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January 11, 2019

CrossFit Nickel City – WOD

A: CFNC Open Test 1 (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Deadlifts (225/155)

5 Burpee Over Bar

10 Wall Balls (20/14)
Fitness:

Deadlift (185/135)

Wall Balls (14/10)

B: Power Clean (See Notes)

Perform a complex of:

1 High Hang Power Clean

1 Hang Power Clean

1 Low Hang Power Clean

Build to a heavy complex in 5-6 sets.

C: Metcon (No Measure)

2-3 Rounds for Quality:

SA KB Farmer Hold x 30s per side

Rotational Planks x 10

Hollow Rock x 10

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