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January 14, 2019

CrossFit Nickel City – WOD

A: Clean (Find 1RM)

In 15 minutes, find a 1RM.

B: Metcon (AMRAP – Rounds and Reps)

In 13 Minutes:

20 Slam Balls

20 Burpee Box Jump Overs

Then as many rounds as possible,

4 KB Complex

30 Double Unders

KB complex =

1 SA KB Swing

1 SA KB Clean

1 SA KB Push Press

1 SA KB OH Lunge
Intent: Open styled metcon. A large buy-in followed by skill work. Be efficient on the transition between KB movements.

Fitness: 20/12kg

Rx: 24/16kg

Rx+: Double KB

Push Press = STO

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