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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

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    CrossFit Nickel City - WOD


    A: Metcon (Time)


    For Time:

    Run 800m
    50 Toes-to-Bar
    50 Alternating DB Snatch
    50 Pull-ups
    50 DB (S.A.) Thruster
    50 Pistol
    300 Double Unders
    Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

    TTB = Hanging Knee Raises
    PU = Ring Rows
    Pistols = Single Leg Squat to Target

    Fitness: 35/20, SU = 400
    Rx: 50/35

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