12.11.18

12.11.2018

WOD:

“Chump Pump”

Teams of 2

7 minute AMRAP

30 Pull ups

30 C2B

AMRAP Bar Muscle up

Rest 3

AMRAP 7

*non-working partner holds double kb front rack position*

200’ Suitcase Carry (50/35)

200’ Suitcase Carry  (70/50)

AMRAP distance  (AHAP)

Rest 3

AMRAP 7

Synchro Burpees (Target 6″)

WOD Brief:

Today’s metcon is not only a doozy, but also a blast. We are working in teams of two switching between a pulling movement, core strength and stability and last a pushing burner of joy! This workout will jack your heart rate up quickly and require mental and physical determination as seven minutes could seem like forever… Three 7 minute amraps separated with 3 minutes rest, after completing the first two sets of weights/reps we will accumulate as many reps as possible with the remaining time, and the last one is synchronized burpees for all seven glorious minutes! Split reps however you like but both partners must work during all amraps. Be smart, be strong, and let’s crush today, team!

Box Brief:

New T-Shirts! Check the out next time you’re in!

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

Rwanda fundraiser 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.

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