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Nickel City Nine 122216

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

2 Rounds

5x Muscle Snatch

:30s Plank

5x Muscle Clean + 5x Front Squat

:30s Superman Hold

10:00 EMOM

– Odd Minute 8x Back Squat @ 60% 3RM + 4x Burpees

– Even Minute 8x DL 60% best weight lifted in here + 12x KBS

Conditioning

Reindeer Games

Happy Holidays boys

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