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Nickel City Nine 111716

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


– 4 Rounds

o 10x Muscle Snatch

o 20x Empty Bar Back Squats

o 10x Cat-Camel

o 10x Empty Bar DL

– Overhead Press Introduction

1 Arm Overhead Carry Complex (4 heavy sets of the following on each arm)

o 4x Push Press + Length of Gym Carry, 4x each arm

o Rest as needed


Metcon (AMRAP – Reps)


1. Burpees

2. Squats

3. Push Ups

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