In teams of 2:

100/80 cal row

100 Medball Sit ups facing each other (GHD w/medball Rx+)

100 KB swings Russian, (70/55)

100 box jump overs (24/20)

100/80 cal ski

Individual Option:

4 Rounds

15 GHD

15 KB swings Russian, (70/55)

15 Box Jump Overs

15 Cal Row


Partner party wod today! The intention today is to a. have fun b. get a little sweat on in preparation for whatever 19.3 brings! Come ready to rock with a partner, move well, have fun and go hard!

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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