CrossFit Kernersville
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10/2/15

CrossFit Kernersville – CrossFit

Happy Friday!!

Back Squat (Follow scheme below)

EMOM

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep

Metcon (Time)

5 rounds for time:

7 Squat Cleans (135/95)

14 KBS (55/35)

RX+ = 155/105

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