12.31.18-6a,8a and 12pm

“The Grand Finale!”-Teams of 3

7 min AMRAP

50 TTB

50 Hang Power Cleans (135/95)

AMRAP Box step overs (24/20) (50/35)

Rest 3

7 min AMRAP

15 Rope Climbs

45 Power cleans (155/105)


Rest 3

7 min AMRAP

50 Deadlifts (185/125)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

WOD Brief:

Triple threat today! 3 amraps, 3 people, 3 movements…oof! Each amrap is separated by 3 minutes “rest” aka (set up for the next round) and each one will last for 7 minutes. The reps are high, but broken up correctly and scaled properly it will be achievable! The last 7 minute doozy is all deadlifts, be especially wise when picking weights here and proper form MUST be maintained with each rep.

Box brief:

Nutrition Challenge kicks of January 7th

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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