WOD: Linda aka “Three Bars of Death”


Linda, also known as ‘3 Bars of Death’, is one of the original CrossFit Girl WODs. For time we will perform 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 body weight), bench press (body weight) and clean (0.75 body weight). We call it ‘3 bars of death’ because it requires us to alternate between three different bar movements: deadlifts which work multiple muscle groups, bench presses that focus more on the upper body and cleans that present a technical challenge along with the physical effort required to perform the movement…fun! Pro tips: Ensure your technique is strong! These movements require good form to prevent the risk of injury. Understand your limits…if the weight is impacting your technique scale down to something that is still challenging but within your limits. Break up the early rounds, move consistently, move smart and move well throughout.

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

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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