CrossFit Kernersville
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1/21/16

CrossFit Kernersville – CrossFit

Back Squat (Take 15-minutes to find your 10-RM Back Squat )

*Be smart about how you warm up for this. Warm-up with low volume singles or doubles until you reach a load that you think will be an appropriate challenge for 10 unbroken reps.

Shoulder Press (3 sets x 3 reps )

Build to a tough 3 keeping good form.

Metcon (AMRAP – Reps)

Every 2 minutes for 10 minutes:

1 round of Cindy + 10 Burpees

*Each round= 40 reps

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