3 Rounds: 10 snatches (95/65rx)(74/45scaled) and 12 bar-facing burpees
Rest 3 minutes before continuing to…
3 Rounds: 10 bar muscle ups (chin over bar pull-ups scaled) and 12 bar-facing burpees
Time Cap: 12-Minutes (includes 3-minutes of rest)
Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.
If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).
Allsouth Iron Born on Saturday 03.16-no classes, come out and support!
Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!
Join us Thursday nights at the Standard in Roswell for opening viewing announcements.
New hoodies/t-shirts are in stock-get one before they run out!
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.