5 Sets: A. 3-5 Eccentric Chin Ups  B. 5 Reps Sumo Deadlifts


1 minute AMRAP

3 burpee box jumps, 24/20″

6 DB Power cleans, 50/35# per hand

In remaining time: AMRAP double unders

1 minute rest

1 minute assault bike @ hard effort

1 minute rest

x5 Rounds

*score is double unders and total calories on assault bike*

WOD Brief:

Kicking off the week strong with some pulling power! Supersetting the eccentric chin ups(idea is to get really slow and really uncomfortable here on every rep) with sumo deadlifts. At first glance, we may underestimate this wod as total work time is rather low, however the intensity is HIGH. Today is a workout where intensity beats volume, sprint through each rep and make every second count.

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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