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Nickel City Nine 022317

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

3 Rounds

10x Power Cleans (BK)

:20s Plank

10x Front Squats

:20s Crab Hold

:30s Supinated Hang

Talk About Rope Climbs

Power Clean (10:00 EMOM)

Every Minute on the Minute

2x Power Clean from AK + 2x Front Squat

Deadlift (10:00 EMOM)

Odd Min

8x DL w/ heaviest Power Clean weight

Even Min

12x Over Bar Burpees

Conditioning

🙂

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