E2MOM x 20 (10 Sets): 3 Back Squats-ascending to a very heavy triple


3 Rounds for Time:

30 Medball Cleans(20/14)

60 Double Unders(120 singles)


Oh hey Monday, it’s time to SQUAT…no, seriously…intense squats to start the week off! Over the course of ten sets we are going to build to a heavy, heavy back squat triple. Not to failure, something you can move well, move safely, but that will challenge you and push you to stronger legs. The squat is more than an exercise; it’s a way of life. There are life lessons you learn under the bar you don’t get from other lifts. When we’re squatting heavy and we descend, we put ourselves in danger’s way, but we defy it every time and stand back up. This constant battle between you, gravity, and growth – never stops.

The metcon today is a BURNER! 3 quick rounds of medicine ball cleans (do not underestimate the medicine ball clean, my friends) coupled with double unders! Get after it Monday!

Box brief:

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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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