247 Virginia St 14201 |Call:716.392.8818 |
March 12, 2019

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In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Back Squat (3 x 6 at 85-95% of 5RM)

B: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

12 KB Snatch

6 Toes-to-Bar
Intent: It’s going to be a burner. Transitions are what will eat up most of your time, so be aware of that. Aim for 6 rounds.

Fitness: 20/12kg

Rx: 24/16kg

Rx+: 12 KBS + 12 TTB

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