Strength: Snatch Grip Deadlifts: 5×4


9 min AMRAP

18/14 cal row

9 C2B pull ups or 3 Bar MU

Rest 2

9 min AMRAP

18/14 cal AB

50′ SB carry


Continuing to work on our positional glute/hamstring and back work with the snatch grip deadlifts. Five sets of four, aiming for the same weight across all sets.


Two “little” amraps, separated by two minutes rest. How well can you maintain your gymnastics and structural work with a high heart rate…? Well let’s see! Push through it, and watch yourself grow as a result.

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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