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July 9, 2019


CrossFit Nickel City – WOD

A: Elevated Feet Ring Row (4-6 x AMRAP (-1), rest 60s)

Feet on a box at the height of the rings.
If unable, perform inverted ring rows.

B: Ring Dips (4-6 x AMRAP (-1), rest 60s.)

Strict. Use tempo: 02X1.

If unable, use a band or feet assisted.

C: Muscle-ups (4-6 x AMRAP (-1), rest 60s.)

Practice technique, low ring transitions, the kipping swing, or volume.

If unable, then weighted strict pull-ups or transition drills.

D: Hollow Rock (Accumulate 60-100.)

Time Cap: 6 Minutes

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