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November 18, 2018

CrossFit Nickel City – WOD

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Atlas Stone Shoulder Squat x 10

Atlas Stone Front Carry Hold x 30s

Toes-to-Bar x 10
Intent: Odd object and grip work.

Fitness: Hanging Knee Raises

Rx: Choose appropriate weight for atlas stones

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 Single Arm OH Lunge

30/21 Row Cals
Intent: Cardio work!

Fitness: 35/20

Rx: 50/35

C: Metcon (Time)

For Time:

30 Burpee Muscle-ups

Or

30 Burpee Pull-ups

TODAY'S POSTS

  • December 15, 2018

    CrossFit Nickel City - WOD


    A: Bench Press (5 x 3)


    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)


    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)


    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

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