EMOM x 4 sets

A1. 20 Straight Arm Banded Pull Downs

A2. 10x/side Landmine press (in lunge position)

A3. 15x Straight arm raises (thumbs up) + delt raise


800m Row

21 Hand Release Push-ups

21 T2B (rx+ strict)

600m Row

15 Hand Release Push-ups

15 T2B

400m Row

9 Hand Release Push-ups

9 T2B

200m Row

6 Hand Release Push-ups

6 T2B

-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 go heavier on this emom than we did last week!

The metcon is a descending ladder, starting off with a more aerobic steady pace and finishing with a max effort sprint pace. Remember this and we do not recommend coming out hot and burning out your engine during the first row, find a steady low stroke rate and use your length, quick transitions and giant sets will help you make up time.

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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