247 Virginia St 14201 |Call:716.392.8818 |
May 13, 2019


Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!

CrossFit Nickel City – WOD

A: Front Rack Box Step-up (3-4 x 8/s, rest 2:00 minutes)

Build to a heavy 8 rep per leg.

B: Metcon (Time)

For Time:

5 (Squat Snatch + Overhead Squat)

10 Burpees Over Bar

4 (SS + OHS)

10 Burpees Over Bar

3 (SS + OHS)

10 Burpees Over Bar

2 (SS +OHS)

10 Burpees Over Bar

1 (SS + OHS)

10 Burpees Over Bar

Time Cap: 12 Minutes
Intent: Moderate weight barbell cycling. It’s a tough complex, stay on the top of the bar through the reps.

Fitness: Power Snatch + OHS, 95/65

Rx: 115/85

Rx+: 135/95


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