Iron Line: 24 Minute Amrap

60/50 cal Row

50 KBS (53/35)


30/22 cal assault bike

20 Sandbag over shoulder (100/60)

WOD Brief:

Today we move, we shake and we sweat…for 24 short minutes. Today will be a mental and physical feat, as longer highly metabolic/aerobic wods always are. We start the wod with a 60 calorie row…which is a fairly long distance (approx. 1000m) powerful, long strokes are key here as we want to keep our heart rates at a sustainable pace. Next we have 50 kettlebell swings(be smart with scaling as this is a lot), 40 ghds, 30 calories on our favorite bikes and then finishing the chipper off with 20 sandbag tosses over the shoulder. Sandbags over the shoulder are fun, but there is a technique to it watch this video for all the tricks: https://www.youtube.com/watch?v=2pnxTZKlYoU

How many rounds of this chipper can you do gang?? Be smart, move well, and let’s attack this together!

Box Brief:

Nutrition Challenge Starts 01.07

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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