CrossFit Kernersville
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2/2/16


CrossFit Kernersville – CrossFit

Front Squat (EMOM for 5 minutes: )

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Front Squat (Every two minutes, for 6 minutes (3 sets))

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

6 Front Squats (185/125 lbs – taken from the floor)

30 Double-Unders

Metcon (Distance)

Cash out:

3 sets, not for time, of:

Strict pull-ups x 6-12

Handstand Push-ups x 12-20 reps

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

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