STRENGTH: Back Squats! 5×3 at tempo

WOD: With a 20 Minute Running Clock…

Minute 0-10:00: AMRAP 1

200m TF run / 300m standing BikeERG (D10)

10 Plate Ground to Overhead(45/25)

Rest 2:00

Minute 12:00 – 15:00: AMRAP 2

Chest 2 Bar (rx) or Bar Muscle Ups (rx+)

Minute 15:00 – 20:00

1500m/1200m max effort row

WOD Brief:

Time to put all of the isolateral leg work to the test today with tempo triple back squats. Ascend in weight as the sets go on, but take a special note of the tempo: 3 second descent+1 second pause in the bottom…if you don’t get a good leg burn/pump from this then up the weight and fight the burn. Maintain bracing and core stability throughout.

20 minute metcon today broken into three segments: quick transitions, calm breathing and consistent movement will be pivotal in getting twenty minutes of work in.

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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