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January 13, 2018

CrossFit Nickel City – WOD

A1: Metcon (Time)

Partner Metcon:

Row 5k

Partners will row a 5k as fast as possible. While one partner rows, the other partner must perform 2 rounds of Cindy. Partners will switch after the 2 rounds have been completed.

B1: Metcon (No Measure)

10 Minute AMRAP:

10 V-ups

10 Dumbbell Bench Press

10 KB High Pull

TODAY'S POSTS

  • October 24, 2018

    CrossFit Nickel City - WOD


    A: Front Squat (See Notes)


    1 x 1 at 97%
    Then,
    3 x 2 at 90%

    B: Metcon (Time)


    6 Rounds for Time:
    3 Deadlift
    3 Clean and Jerk
    3 Front Squat
    9 Pull-ups

    Time Cap: 12 Minutes
    Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

    Fitness: 75/55, x2 Ring Row
    Rx: 115/85
    Rx+: 135/95, OR 4 Muscle-ups

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