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Nickel City Nine 111016

CrossFit Buffalo – Nickel City 9


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


1. Muscle Snatch, what is it?

Back Squat (10:00 to do the following; )

1. Back Squat 3 challenging sets of 12-15 reps

2. Rest 1:30 between each set

3. FULL DEPTH IS KEY, if you’re cutting depth or having trouble, we will move to a different scale!

Deadlift Basics


Metcon (Time)

1. Rowing Overview + team 4k Pending on how many athletes and availability of Rowers

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