Back Squats



Sandbag over shoulder (100/60)

5 Burpee Bar muscle ups after each round 

WOD Brief

Today we are continuing with our 5 rep heavy back squats, the idea is to add 5-10lbs to our totals from last week and continue to build on this progression. Yesterday we worked on positions and speed under the bar and today we test strength!

The metcon today is an intense burner! Odd object conditioning not only builds real world strength in your core, shoulders, legs, back and most every single muscle, but is also extremely fun. We will do a descending ladder of sandbag tosses over the shoulder followed by five burpee muscle ups at the completion of each round. Let’s move fast, let’s move intentionally and let’s push that intensity!

Box Brief

We are meeting at 1145am today at NBK to give our scarecrow a home in downtown Roswell, we would love all that can be there to come join in.

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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, 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/Sarah. We’ll cross-post it with you.

Rwanda Relay: 4pm October 19th

Friday night Halloween Lights: 5pm October 26th

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

Leave a Reply

Your email address will not be published. Required fields are marked *