CrossFit Kernersville
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2/15/16


CrossFit Kernersville – CrossFit

Metcon (No Measure)

3 sets, not for time, of:

Muscle-ups x 2-6 reps

Pistols x 10-12

Tempo Front Squats (Tempo Front Squat with a Pause )

Every 3 minute for 15 minutes (5 sets)

5 sets x 5-6 reps @ 4111

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

3 Power Snatch (115/75)

5 Overhead Squats (115/75)

7 Push Up

RX+ = 135/95

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