5×2 Power Clean & Jerks


15-12-9 Clean n’ Jerk (135/95RX+)|(95/65RX)

30-24-18M/24-18-12F Calorie Row


Time for some barbell cycling work again today! Just as we worked with the clean and jerks last week with cycling the barbell, we are building on that again today with 5 doubles of power cleans and push/power jerks. Be mindful of your set up, speed and technique trumps weight, be smart, be fast, and maintain proper positions.

The workout is a slight killer, a deceptive one at best. A descending ladder of clean and jerks and rowing, sounds easy right? RIGHT! Be ready for a little burn, but a lot of fun and great intensity wod today.

Box brief:

Allsouth Iron Born on Saturday 03.16-no classes, come out and support!

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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