Back Squat



8 minute running clock

500m row for time

@ 3:00

5 minute AMRAP

Thruster (95/65)

Score: 500m time+total thrusters

WOD Brief:

It’s Monday…and you know what that means-time for some serious gainz! Hopefully your weekend brought you plenty of rest n’ relaxation and you’re ready to crush this week. We are kicking off the day with some back squats, starting with a higher rep count/lower weight and ascending as we decrease in repetitions. Let’s get at least 2 minutes rest between sets and see how heavy we can get.

The wod today is going to be a quick burner. Starting off with a max effort 500m row, resting until minute three wherein we will then accumulate as many thrusters as possible in five minutes. One word, my friends: ouch.

Box Brief

5 days away! Friday night Halloween Lights WOD n’ Celebration: October 26th

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

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.

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