247 Virginia St 14201 |Call:716.392.8818 |
May 14, 2019

Announcements

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: Deadlift (7 x 2, rest 2:00 minutes)

2 Deficit Deadlifts, build to a heavy 2.

We’ll be testing 1RM next week, so this is the time getting comfortable breaking a heavy bar from the floor.

B: Metcon (Time)

5 Rounds for Time:

15 Pull-ups

10 Double KB Swings

10 Double KB Front Squats

Time Cap: 15 Minutes
Intent: Two weeks out from Murph! If 15 pull-ups is too many per round, then decrease the number to move through this workout.

Sub Db’s where necessary.

Fitness: 20/12kg, Modified pull-ups

Rx: 24/16kg

Rx+: Wt. Vest

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