CrossFit Kernersville
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2/22/16


CrossFit Kernersville – CrossFit

Countdown to 16.1 announcement: 4 days!!!
CFK TEAMS were released last night on CFK social!

Since we are kicking off the Open season this week, it inspired me to start the week off with a Open classic! BUT notice the time cap… a slight but important addition.

Tempo Front Squats (Every 3 min, for 12 min (4 sets))

Front squat x 4-5 reps @ 4111

(Move up in weight from last week)

*lower down 4 count, pause 1 at the bottom, stand, pause 1 sec, repeat

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
TIME CAP: 20 min

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