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January 12, 2019

CrossFit Nickel City – WOD

A: Metcon (Distance)

3 x 3:00 Work/3:00 Rest

15 Thrusters

15 Pull-ups

Then,

Max Distance on the Rower
Intent: Push hard on the buy-in, so you can get as much time on the rower as possible.

Fitness: 75/55, Ring Rows x 20

Rx: 95/65

B: Metcon (Time)

4 Rounds:

1 Low Hang Squat Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Then,

X Round:

10 Air Squats

10 Burpees

*Increase number of rounds by 1 every round

Time cap: 18 Minutes
Intent: FUN!

Fitness: 95/65

Rx: 135/95

Rx+: 155/105

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