Every 5min: x 4 (20 min)

400m run

20 ABMSU (GHDS rx+)

10 Deadlift- (RX 185-225-255-285/125-155-175-185)

*Score fastest round*

WOD Brief:

Today we have a nice mover after yesterday’s upper body, swole, burner session. We will be combining a bit of cardio, midline work and deadlifts for a emom style workout. Every five minutes we will start a new round, so push as hard as you can and find yourself some rest…and also some time to add weight to those deadlifts! Doing deadlifts under fatigue requires focus and perfect form throughout all reps, stay tight, don’t get sloppy as you get tired and let’s crush some hump day wod goodness!

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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