WOD – 3 Lift Friday, September 28th 2018

WOD – “150311”

EMOM
Starting with an empty barbell adding 10lbs (scale to 5lbs) per min
Snatch as long as possible
Then start cleaning as long as possible
Then deadlift as long as possible.

WOD Brief

One bar, adding weight every minute .. as you reach your max in the first lift .. you’ll simply continue at that weight with the next lift. Once you max out on that lift, you’ll continue adding for the final. Simple, elegant, and a great way to bring Friday home.

Snatch – we’ll scale the movement for you .. it’ll be great

Clean – squat if you want big lifts in life

Deadlift – hinge, set, and drive your legs into the earth while pulling.

Happy Friday!

Box Brief

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

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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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