CrossFit Kernersville
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3/1/16


CrossFit Kernersville – CrossFit

Back Squat (Every 2 min for 10 min (5 sets): )

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

Followed by…..

Back Squat (1 set x max unbroken reps @80% )

*athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over

Metcon (Time)

4 rounds for time:

10 Power clean (135/95)

20 Wall balls (20/14)

40 Double unders (80 singles + 10 tuck jumps)

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