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May 17, 2019

CrossFit Nickel City – WOD

A: Back Squat (7 x 1, rest 2:00 minutes.)

All sets: tempo 30X1 at 90-93%.

Due to the tempo and weight, have a partner assist you on standing up if needed!

B: Metcon (AMRAP – Rounds and Reps)

18 Minute EMOM:


15/11 Row Cals


25 Air Squats
Intent: Leg endurance! Push each minute, the calories will be tough!

Rx: As Written

Rx+: 18/13, Wt. Vest


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