CrossFit Kernersville
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1/20/16


CrossFit Kernersville – CrossFit

Metcon (Time)

In Teams of 2:

21 Clean & Jerks 135/95

15 Clean & Jerks 155/105

9 Clean & Jerks 185/125

*Scale weight as needed

*Rest 5 minutes, then straight into the 2nd WOD with a continuous clock running

Metcon (Time)

In teams of 2:

10 Wall Climbs

20 Back Squats (155/115)

30 Burpees over barbell

40 KBS (55/35)

50 Wallballs (20/14)

RX+= 10 Rope Climbs for Wall Climbs

KBS (70/55)

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store