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Nickel City Nine 010517

CrossFit Buffalo – Nickel City 9

Warm-up

1. Hip Work 2 rounds

a. Inchworms

b. Elbow to Instep

c. Lateral Lunge

d. Reverse Lunge

e. Bottom of Squat Hold :30s

2. Shoulder work

a. Crossover Symmetry

b. Internal External Rotations +2.5-5#, 2×15 each arm

Strength

Power Clean (Power Clean Overview )

i. 8:00 EMOM

1. 5x Power clean from AK LIGHT + 4x Box Jumps

Deadlift (Pulling work )

b. DL/Pulling

i. 10:00 EMOM

1. Even Min – 5x DL Pull @ 50% of heaviest lifted here

2. Odd Min – 12x Burpees

Conditioning

Metcon (Time)

8 Rounds (4 each) teams of 2,

4x 1 Arm Walking Lunge

12x Calorie Row

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