CrossFit Kernersville
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1/14/16


CrossFit Kernersville – CrossFit

1 Power Jerk + 2 Split Jerks (Every 2 minutes for 12 minutes (6 sets) )

*Pause for 3 seconds in receiving of both split jerks

Metcon (AMRAP – Reps)

6 sets each: EMOM 18 min

Minute 1 – 10 Front rack lunges (115/75)

Minute 2 – 10 Wall balls (20/14)

Minute 3 – 15 Sit-ups

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CrossFit Journal: The Performance-Based Lifestyle Resource

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