STRENGTH: EMOM12 (4 sets)

A1. 20 Straight Arm Banded Pull Downs

A2. 10+10 Single Arm Kneeling Landmine Press

A3. Ironscap CrossOver Symmetry (work 2 positions per rotation)

WOD: “Chipper for Friday!”

50 pull-ups

50 push-ups

50 GHD sit-ups

50 back extensions

50 wall-ball shots(20/14)

50 box jumps(24/20)

-for time-

WOD Brief:

Starting off today continuing to build strength in upper body positions. Really engage and work those lats on all the movements in the strength emom, and challenge yourself to bold weights…afterall it is Friday.

The metcon is a nice little chipper that will continue to require strong core and lat engagement throughout. Be patient with yourself and get through the more daunting movements(ie pullups), minimize rest by take fast short sets versus causing premature, avoidable muscle fatigue.  Be intentional, be fierce and fight through all 300 little reps.

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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