For Time:

200 – 125 – 50

Double Unders

9 – 15 – 21

Barbell Complex (Deadlift + Hang Clean + Shoulder to OH) (RX 115/85) (RX+155/115)

*Strength Accessory*

4×12 Bicep Curl

4×12 Delt Raise

4×12 Barbell Hip Thruster

-giant sets: resting 90seconds between sets


A fun wod today with classic barbell cycling and double unders. Scale appropriately as reps are high and the shoulders may be toasty after all of those double unders! Maintain a calm breathing pattern/moderate heart rate during the barbell and go to town on the double unders. Giant sets of dubz and small sets of barbell cycling was the most efficient way we got through this wod, today. Have fun, go hard and welcome the weekend in style!

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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