Back Squat: 12 minutes to find heavy single



25/18cal ski

100’ farmers carry 70’s/53’s

250m run

5 back squats 185/125


Being that the first open workout is Friday, hitting a heavy single may seem counterintuitive….but it is a great way to prime the nervous system for whatever the open brings! So be smart, take your time and see what your heavy single looks like today!

Follow this we have a fun little mover metcon, with a little skiing, carrying, running and lifting! This is NOT a sprint, but a 15 minute mover, choose a weight on the back squats you can do unbroken, and maintain amazing positions throughout and let’s get it done today, NBK!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1 630pm at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week! Join us Thursday nights at the Standard in Roswell for opening viewing announcements.

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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