50 Wall Ball(20/14)(30/20)

5 ROPE Climb(15′)

40 Wall Ball

30 Pull Up

30 Wall Ball

20 C2B

20 Wall Ball

10 BMU

10 Wall Ball

5  Burpee Pull Overs

For Time

Rest 5 then:

AMRAP 10 Minutes

Max Sets of 10/7 Unbroken Push Ups


Pushing, pulling, and throwing today as we tackle a combination of a wall ball/rope climb/pull up wod, into a push up amrap. Notice the movements that will be up coming soon for Murph! Building density with the squats(wall balls) and pulling/pushing strength will make Murph not seem so daunting and will make us stronger overall.

Box brief:

No 6:15am classes on Thursdays.

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

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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