Front Squat: 3×10


3 Rounds for Time:

1k/700m ski

25 Thruster (95/65-rx) (115/80-rx+)

WOD Brief:

Front squat Friday! The front squat is an amazing asset to our training, and one worthy of respect. Today we have 3 sets of 10 reps-with high reps as such be mindful and the weight shouldn’t be anything near failing. Ideally, work around 55-70% depending on how you’re feeling today.

The metcon is a bit beefy of a couplet. 3 rounds of a moderately long ski directly into a LOT of thrusters. The weight should be light, as we want you to keep moving through the duration of the workout.

Box brief:

Nutrition Challenge kicks off January 7th

Endurance OCR Training kicks off January 15th!

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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