50 Wall Ball(20/14)(30/20)
5 ROPE Climb(15′)
40 Wall Ball
30 Pull Up
30 Wall Ball
20 Wall Ball
10 Wall Ball
5 Burpee Pull Overs
Rest 5 then:
AMRAP 10 Minutes
Max Sets of 10/7 Unbroken Push Ups
Pushing, pulling, and throwing today as we tackle a combination of a wall ball/rope climb/pull up wod, into a push up amrap. Notice the movements that will be up coming soon for Murph! Building density with the squats(wall balls) and pulling/pushing strength will make Murph not seem so daunting and will make us stronger overall.
No 6:15am classes on Thursdays.
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
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.