Wednesday, June 27th 2018


Team Mile Challenge


4 rounds for time
30 TTB
45 cal bike
150 DU
45 cal ski

WOD Brief

Post dead lifts we will focus on getting our heart rate up to max speed with a balance of running, biking, skiing, jumping, and straight bodyweight work. Partner up and let’s go!

The Team Mile Challenge is the first part of class – if you hit this at max speed, take a few minutes properly before class starts to warm-up. No need to go from resting to full on sprint if not. The Mile challenge can be a warm-up or something glorious.

TEAM WOD today begins with 40 toes to bar. We’ll scale to kettlebells on the ground today. The bike should be quick easy work for the team, so adjust calories if needed. Double unders should be split between team. We end on a SKI  for calories.

4 rounds means the reps will begin to accumulate, but as designed you should be able to move quickly as a unit. Can anyone go sub 15 minutes?

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

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. We’ll crosspost it with you.

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