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October 13, 2017

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Lateral KB Box Step-up

3 x 8

A1: Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

A1: Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

A2: The Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

5 Thrusters (75/55)

5 Pull-ups

5 Burpees

B1: Split Jerk (4 x 3 (80%))

Focus on footwork.

TODAY'S POSTS

  • July 21, 2018

    Announcements


    Don't forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don't miss out on the fun and cool prizes.

    CrossFit Nickel City - WOD


    A: Metcon (Time)


    For Time:

    Run 800m
    50 Toes-to-Bar
    50 Alternating DB Snatch
    50 Pull-ups
    50 DB (S.A.) Thruster
    50 Pistol
    300 Double Unders
    Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

    TTB = Hanging Knee Raises
    PU = Ring Rows
    Pistols = Single Leg Squat to Target

    Fitness: 35/20, SU = 400
    Rx: 50/35

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