Back Squat 5×3


3 minutes on / 2 minutes active recovery


6/4 cal ABB (7/5 cal BikeERG)

6 Hang Power Cleans (95/65)

9 thrusters, 95/65


3 plate ground 2 overhead

7/5 cal ski erg

9 air squats

-2 TIMES through-

WOD Brief:

Holy hump day! Today we are training, strength, speed, power and all around grit.

Hit these back squats heavy, taking plenty of time between sets to achieve maximal work capacity…aiming for 90%+ for 5 sets of 3.

One short word for the “short” wod today: BURNER!

This is meant to be something intense, 3 minutes is not a long time in the grand scheme of things (you may think otherwise post wod) so minimize transition and do not catch yourself resting for long than 5 seconds at any point through the active time. You get plenty of rest between intervals, so maximize hump day gainz during the work 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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