247 Virginia St 14201 |Call:716.392.8818 |
May 10, 2019

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Class on Wed, May15th at 6:30pm is cancelled.
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CrossFit Nickel City – WOD

A: Back Squat (7 x 2, rest 1:00-2:00 minutes)

Use 87-93%.

B: Metcon (AMRAP – Reps)

8 x E2MOM:

R1-2:

200m Run

AMRAP Pull-ups

R3:

Rest

R4-5:

200m Run

AMRAP Push-ups

R6:

Rest

R7-8:

200m Run

AMRAP Air Squats
Intent: Murph prep. 200m buy-ins with big sets of gymnastics. If 200m takes more than 1:15 to complete, then tone the run down to a 150m.

Score is total reps.

Fitness: Mod. pull-ups/push-ups

Rx: As Written

Rx+: Wt. Vest

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