247 Virginia St 14201 |Call:716.392.8818 |
March 13, 2018


The New Wednesday 6:30pm WOD will be capped at 6 people so make sure you sign in before class

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

3 x 5 Kipping Swings + 5 Toes-to-Bar

2 x 6 Deep Ring Support Swings + 1 Front Swing Press Out

Accumulate 1:00 of L-Sit Hold within 2:00 Minutes.

A1: Metcon (AMRAP – Rounds)

8 Minute EMOM:

1 Deadlift

1 Hang Squat Clean

1 Front Squat

1 Strict Press

1 Push Press

Front Plank the remainder of the minute.

Begins with barbell complex.
Fitness: 75% of Strict Press

Rx: 80% of Strict Press

Rx+: 85% of Strict Press

B1: Metcon (5 Rounds for reps)

5 x 3 Minutes / 1:00 rest

30 Air Squats

20 Push-ups

10 Pull-ups

Accumulate as many calories on the rower/bike as possible in remaining time.
Intent: While Murph is the long game, we’re playing the short game here. Move fast on the gymnastic work and get to the rower/bike to have a chance at getting as many calories as you can.

Rx+: Weight vest


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