CrossFit Kernersville
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10/5/15

CrossFit Kernersville – CrossFit

Congrats to everyone on an awesome job over the last 6 weeks! We’ve seen so many PRs from all of you and are so happy for all your success! This week will be a transition week. The next cycle will lead us all the way up to Thanksgiving! Hard to believe it will be here soon.

Power Clean (3 Reps every 2 minutes for 10 minutes (5 Sets) )

Build to today’s heavy triple, and then…

Clean (3 reps every 2 minutes for 8 minutes (4 sets))

Build to today’s heavy triple.

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 7 minutes:

10 Burpee Box Jumps (24″/20″)

15 Deadlifts (225/155 lbs)

20 Pull-Ups

25 Wall Ball Shots (20/14 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat.

Note reps for each round separately.

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CrossFit Journal: The Performance-Based Lifestyle Resource

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