CrossFit Kernersville
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3/14/16


CrossFit Kernersville – CrossFit

Hang Power Clean + Front Squat + Jerk (Take 15 min to build to a 1RM (if form allows))

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Deadlifts (185/135)

3 Handstand push ups

6 Deadlifts

6 Handstand push ups

9 Deadlifts

9 Handstand push ups

12 Deadlifts

12 Handstand push ups

15 Deadlifts

15 Handstand push ups

18 Deadlifts

18 Handstand push ups

Continue on (21, 24….) until time runs out.

Rest until the running clock reaches 12:00, and then…

Metcon (AMRAP – Reps)

Against an 8 minute running clock:

50 Burpees Over the Barbell

Max Double-Unders in remaining time

Score- max number of Buprees + DU/ Singles

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CrossFit Journal: The Performance-Based Lifestyle Resource

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