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January 8, 2019

CrossFit Nickel City – WOD

A: Front Squat (4 – 6 x 5 at 75-83%, rest 2 Minutes)

This is an autoregulation style of lifting. If you feel good, go for the six sets and adjust the weight as you want. If you’re feeling beat up, then only do 4 sets on the lower side of the percentages.

This should take 15-20 minutes.

B: Metcon (Time)

3 Rounds for Time:

12 Double KB Front Rack Lunge

6 Double KB Thrusters

12 Toes-to-Bar

Time cap: 12 Minutes
Intent: Local muscle endurance. Dig deep on that transition being the lunges to the thruster

Fitness: 20/12kg, HKR x 20

Rx: 24/16kg


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