CrossFit Kernersville
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CrossFit Kernersville – CrossFit

Metcon (No Measure)

3 sets not for time:

Hollow rocks x 20 sec

Nose-to-Wall Handstand Hold x 45 sec

Good mornings x 10 reps

Metcon (Weight)

“Bring Sally Up” Squat Challenge

– Back Squat (115/75) (95/65) (75/45)

*Choose a weight that you can last throughout the entire song. Record your weight and how many missed squat holds you had.

Metcon (4 Rounds for reps)

Every 6 minutes, for 24 minutes (4 sets):

Run 400 Meters

80 Double-Unders

20 Kettlebell Swings (70/53 lbs)

*400m run= 20 reps

*200m run= 10 reps

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store