cal Assault Bike

Pull up

400m Run


WOD Brief:

Long amrap today! We have an ascending ladder of calories on our favorite devil bike, pull ups and then a 400m run after each of those two movements. OOF! Working pull ups under extreme fatigue is always and interesting feat, how well and hard can you go?? Treat the run as a steady moderately hard pace, but catch your breath here vs sprinting the effort on the runs.

Box brief:

New hoodies/t-shirts are in stock-get one before they run out!

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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