Every 5 minutes for 20 minutes: 4 sets

400m run

20 GHD

Barbell Complex: 4 Power Clean-3 Hang Squat Clean-2 Front Squat (115/85)


Workout Wednesday! Four short intervals(short is relative here) of a hard effort run, into some summertime fine core work, directly into a juicy little barbell complex. Yes, you may still have a little bit of murph “hangover” and that’s to be expected, as a result we will have to sprint where we can and move through each position with finesse and focus. Treat each interval as a normal emom, where you want to sprint as hard as you can, thus getting the MOST rest possible.

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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