CrossFit Kernersville
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1/7/16


CrossFit Kernersville – CrossFit

Our new Maintain Your Frame Challenge starts next Monday!!! Be on the lookout for an email coming to you with all the details :)

Metcon (Weight)

Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk

*Sets 4-6 – 75-80%

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

3 Ring Dips

3 Power Cleans (165/115 lbs)

6 Ring Dips

3 Power Cleans (165/115 lbs)

9 Ring Dips

3 Power Cleans (165/115 lbs)

12 Ring Dips

6 Power Cleans (165/115 lbs)

15 Ring Dips

6 Power Cleans (165/115 lbs)

18 Ring Dips

6 Power Cleans (165/115 lbs)

21 Ring Dips

9 Power Cleans (165/115 lbs)

Etc.,

RX+= 185/125

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