CrossFit Kernersville
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2/16/16


CrossFit Kernersville – CrossFit

Push Jerk

Every 2-minutes for 10-minutes (5 sets):

Push Jerk x 3 reps

Drop back down to 65%, and then…

Every 2-minutes for 10-minutes (5 sets):

Push Jerk x 2 reps

Make jumps of 5-10 lbs as you build loads. If your mechanics start to breakdown, you have achieved “heavy” for the day. Record your heaviest triple.

Metcon (Time)

In teams of two with one person working at a time:

Row 1000m

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thrusters (115/75)

Burpee Box Jumps (24/20)

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store