Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!
CrossFit Nickel City – WOD
A: Deadlift (7 x 2, rest 2:00 minutes)
2 Deficit Deadlifts, build to a heavy 2.
We’ll be testing 1RM next week, so this is the time getting comfortable breaking a heavy bar from the floor.
B: Metcon (Time)
5 Rounds for Time:
10 Double KB Swings
10 Double KB Front Squats
Time Cap: 15 Minutes
Intent: Two weeks out from Murph! If 15 pull-ups is too many per round, then decrease the number to move through this workout.
Sub Db’s where necessary.
Fitness: 20/12kg, Modified pull-ups
Rx+: Wt. Vest
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