CrossFit Kernersville
Call Us - (336) 904-3217

1/18/16

CrossFit Kernersville – CrossFit

MLK Monday Schedule :)
5:30am
10:00am (Time Change)
5:15pm
6:00pm
6:45pm

Faith is taking the first step even when you don’t see the whole staircase.

Martin Luther King, Jr.

Front Squat (EMOM 5 minutes: )

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest 1 minute

Front Squat (Every 2 minutes for 6 minutes (3 sets):)

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
*SCALED: (65/35)

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store