Back Squats: 6 sets building to a HEAVY single for the day(not 1rm test)


12 Power Cleans (135/95)

9 Lateral Burpees


-4 Rounds for Time-


Back squat Monday! Today we are taking a generous amount of time to warm up and build in weight on this lift. We will take six working sets, ascending in weight/decreasing in reps until our heavy single is found. From there it’s time to get metconny and hit a great burner wod. Four rounds of three simple movements, power cleans, burpees over the bar then going inverted for some quick hand-stand push ups. Intention is speed and power today, so consider that when you decide appropriate scales.

Box Brief:

Murph t-shirts are in stock-get yours now!

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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