247 Virginia St 14201 |Call:716.392.8818 |
March 16, 2019

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CrossFit Nickel City – WOD

A: 500m Row (Time)

Max Effort 500m Row

B: Metcon (Weight)

20 Minute Alternating EMOM:

1. 1 Snatch Balance + 1 Overhead Squat

2. 3 Strict Pull-ups + 7 Push-ups + 9 Air Squats
Intent: Technical barbell work mashed with a CrossFit classic.

Fitness: 75/55, 2 Front Squat

Rx: 115/85

Rx+:

135/95

Strict Cindy

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