Bench Press superset with strict ring rows and banded pull aparts

WOD: “Bubblegum”

4 Rounds, :30 transition time

:90s empty sled pushes

:90s rope climbs

:90s Bike erg calories

:90s rest


Bench press on deck today! Ascending in weight as we decrease in reps, aiming to get nice and pump-heavy. Our metcon is a simple, yet multi-muscular lung burning party.  Four rounds accumulating as many reps as possible at each station, go hard as there is ample rest programmed at the end of each round. Train your weaknesses, push harder each time, and show hump day who’s boss.

Box Brief:

NBK community 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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