247 Virginia St 14201 |Call:716.392.8818 |
June 14, 2018


Tickets are on sale for the Barbell Club Fundraiser! Sat, June 30th..7-11pm only $25 @ Adolf’s 1st ward Tavern.

CrossFit Nickel City – WOD

A: Metcon (Weight)

Barbell Complex, 7 x 1:

Power Position Power Snatch +

Hang Power Snatch +

Power Snatch
Increase weight through each set.

B: Metcon (Time)

4 Rounds for Time:

12 Thrusters

10 Burpee Over Bar

100m Unilateral Farmer Walk

Time cap: 18 Minutes
Intent: Getting your heart rate up through two explosive movements then asking you to maintain a strong trunk and take a walk. Break the thrusters into two sets, pace the burpees, and go unbroken on each 50m with the farmer walks.

Fitness: 75/55, (20/12kg)

Rx: 95/65, (24-32kg/16-24kg)

Rx+: 115/80


    No any post published yet today

Leave a reply

Your email address will not be published. Required fields are marked *