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March 11, 2019

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CrossFit Nickel City – WOD

A: Clean (5 x (2 x 1, rest 20s); rest 2 Minutes)

Perform complex of:

1 Clean Pull

1 Clean

Build to a heavy cluster.

B: Metcon (Time)

For Time:

Bike 25/18,

Then,

4 Rounds of:

8 Power Clean

8 Burpees

8 Pull-ups

Then,

Bike 25/18

Time Cap: 12 Minutes
Intent: Aerobic capacity. Consistent effort across the rounds will win the work.

IF the weather is good, swap the bike for a 200m run on both sides of the rounds.

Fitness: 75/55, rr x2

Rx: 95/65

Rx+: Clean/Jerk, OR CTB PU

Rx++: 4 MU

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