Back Squat:

5×5 (2 min rest bt sets)


15.3- AMRAP 14

7 Muscle up

50 wall balls

100 DU

WOD Brief:

Time for those gainz today team! We are coming out of the gate doing a five by five on back squats…the king of all strength work. If you choose your weight properly, you will understand the deceiving way of a simple 5×5. We want perfect form, but a challenging weight throughout all five sets…work up to a heavy set and keep the weight the same across all work sets today.

Following the amazing leg gains, we have a classically simple blast from the past: games wod 15.3. A royal 14 minute doozy of muscle ups(upper body pulling movement), followed by the favorite wall ball, finishing with double unders. There is perfect no strategy here beyond moving hard, moving fast, and fully expecting to be laid out after the completion of this wod.

Box brief:

Nutrition Challenge kicks of January 7th

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.

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