CrossFit Kernersville
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1/28/16


CrossFit Kernersville – CrossFit

Pause Jerk (EMOM for 4 minutes x 1 rep )

(dip and hold for 2 seconds and then jerk)
Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets

Then, immediately followed by….

Push press + split jerk (Every 2 min for 12 min (6 sets) x 1 rep )

Build to today’s heavy

Metcon (3 Rounds for time)

For time:

Round 1- 100 Burpees to a 6″ target

Rest 5 minutes

Round 2- 100 Double Unders

Rest 3 minutes

Round 3- 1000m Row

*Each round is timed separately

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