Foot Elevated Split Squats + Tempo KettleBell Bent Over Rows


5 rounds

15 DB hang SQUAT cleans, 50/35# per hand

50 double unders

15 cal ski erg


Building on the iso-lateral leg and back work today as we add a little weight on the weekly split squat/kb row progression. Aim is to go slightly heavier than last week, and add in some tempo work by taking a 2 second pause at the top of each row rep.

The met-con today is a fun one!! Short burst on the ski erg and some dumbbell squat cleans broken up by double unders. Your legs will feel this one, but push through, go fast and go hard!

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

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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