Romanian Deadlifts 4×12 superset with Chin Ups


“Row n’ Go” In teams of two:

2k Row

100 Pull Ups(rx+C2B)

150 Push Ups (rx+DB Push Ups)

200 Syncro Squats(Empty Bar Front Rack)(rx+95/65)

30 min Time Cap


Romanian deadlifts and chin ups to start of our Wedneday! The Romanian Deadlift is an exercise we use to develop proper hip health and joint actions, muscle growth (hypertrophy), strength, and muscular endurance specific to our posterior chain aka backside. Increased hamstring and back strength, posterior chain engagement, and enhanced hip patterning are just a few benefits we can expect with consistent progress in this lift. Supersetting these with eccentric chin ups to work on upper body stability and strength.

The metcon today is a partner doozy, starting off with a 2k row sprint then going directly into a chipper that strangely resembles Murph! Murph is near my friends, train hard, train relentlessly and own today.

Box Brief:

MURPH 05.27-8am

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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