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CrossFit Nickel City – WOD
A1: Romanian Deadlift (4-5 sets x 3-5 )
Build to a heavy RDL.
Rest 60s between A1 and A2.
A2: Handstand Push-ups (See Notes)
Z Press x Max Reps (start with weaker side)
Kipping Handstand Push-ups x Max
Strict Handstand Push-ups x Max
Rest 2 Minutes.
B: Metcon (Time)
4 Rounds for Time:
8 Double DB Thruster
8 Double DB Suitcase Deadlift
16 Box Jump
Time Cap: 16 Minute
Intent: This is going to be very grippy. Focus on a quality hinge here, don’t blow up your lower back! The thruster is meant to be tough and probably not done UB.
Use KB’s as necessary to meet Rx.
Rx+: Double DB Box Step Overs x 8
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