CrossFit Kernersville
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CrossFit Kernersville – CrossFit

Happy Friday!!!

Hang Clean + Clean (Every 2 minutes, for 8 minutes (4 sets))

**Go immediately into each next set below with a continuous clock

**Weight on the barbell should increase throughout the 21 minutes.

**Each rep is a squat clean

Clean (Every 2 minutes, for 10 minutes (5 sets))

Clean Pulls (EMOM for 3-minutes (3 sets) x 2 reps)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

10 Overhead Squats (115/75)


*You fill in the blank with an exercise/movement you need to work on (the coach will pick your rep count depending on what you choose)

**RX+= 135/95

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CrossFit Journal: The Performance-Based Lifestyle Resource

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