CrossFit Kernersville
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1/6/15


CrossFit Kernersville – CrossFit

Metcon (3 Rounds for reps)

1- Starts at 0:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Calories of Rowing

25 Wall Balls (20/14)

Rest until the running clock reaches 5:00, and then…

2- Starts at 5:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Pull ups

25 Wall Balls (20/14)

Rest until the running clock reaches 10:00, and then…

3- Starts at 10:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Burpees

25 Wall Balls (20/14)

Rest until the running clock reaches 15:00, and then…

Metcon (Time)

4- Starts at 15:00 on the running clock

For time:

25 Calorie Row

25 Pull Ups

25 Burpees

25 Wall Balls (20/14)

RX+ = C2B Pull Ups

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CrossFit Journal: The Performance-Based Lifestyle Resource

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