6×5 Bench Press

-build in weight to a moderate 5-


3 Rope Climbs(15ft RX)(Legless-RX+)

20 Box Jumps (30/24)


Bench press today for the gainz session! The bench press is not just a lift for the bros looking to look amazing in their summer time t-shirts, but an amazing lift to develop our pushing strength across the board…all overhead work, dips, improves bone density, and can even help our running form! Be safe here, do not take massive jumps and properly warm up the shoulders, pecs and chest prior to beginning.

The metcon is a simple amrap of box jumps and rope climbs. Pairing a pushing movement (bench press) with a  pulling movement is a great way to work the same muscles in very different ways, today would be a great day to get comfortable on the ropes and get some strong pulls in. The WOD allows only 12 short minutes of work, so we want to avoid spending 90+ seconds on each set of rope climbs. Select modifications that get you back to the box on time, and keep the height of the box at one where we can knock out the box jumps in one big set, two if necessary. Be safe coming off the box and descending down from the ropes today, as we need y’all strong and healthy everyday!

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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