12.20.18

12.20.2018

WOD:

Teams of 3

“Buzz Lightyear”

14 minute AMRAP

100 pull ups

100 cal row

AMRAP thrusters (115/75)

Rest 5

14 minute AMRAP

100 cal bike erg

70 power cleans (155/105)

AMRAP burpees over barbell

WOD Brief:

Team up, have fun and kick that high intensity into gear! Two fourteen minute amraps separated with plenty of rest to go hard in both segments. You can break up reps however you see fit, but all team members must contribute to the work. We start with a chipper of two movements and then in remaining time we have either an amrap of thrusters(ouch) or burpees(double ouch)…your score will be the total number of thrusters/burpees completed within the 14 minutes. So go hard, go fast, and get all the work in!

Box brief:

Nutrition Challenge kicks of January 7th, contact 678.894.5349 to sign up.

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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