CrossFit Kernersville
Call Us - (336) 904-3217

1/19/16


CrossFit Kernersville – CrossFit

War of the WODS is this weekend! We have 3 people competing on Saturday and 6 people competing on Sunday. Please come out and show your support and cheer them on!!!

Location:
Greensboro Coliseum Complex
1921 W Gate City Blvd, Greensboro, NC 27403

Please remember the Coliseum will charge a fee for parking. We do not know what that will be yet but expect it to be between $5 and $10. The Coliseum only accepts cash for parking.

Metcon (No Measure)

2-3 sets, not for time of:

Muscle-Ups* x 3-5 reps unbroken (sub Ring dips x 10-12)

Handstand Hold x 45-60 seconds

Double Unders x 40-50 reps

*8 min CAP

*As soon as you are finished, go straight into setting up your bar for the DL, start working up in weight)

Deadlift (Every 90 seconds for 8 min (5 sets) )

3-4 reps @ 75-80%

Metcon (Time)

3 rounds for time:

250m Sprint

15 Box Jumps (24/20″)

9 Power Snatch (135/95 lbs)

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store