CrossFit Kernersville
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3/15/16


CrossFit Kernersville – CrossFit

Split Jerk (Every 2-minutes, for 16-minutes (8 sets))

Set 1 – 3 reps @ 60%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 80%

Sets 4-8 – 1 rep @ 90+%

Metcon (AMRAP – Reps)

4 min AMRAP

400m Run (scale to 200m if needed), then

5 Muscle Ups (Scale – 10 C2B Pull-ups or Ring Dips/Scale option 15 pull-ups)

12 Push Press (135/95 lbs)

Only run to start each AMRAP. Rest 60 seconds, then repeat 3 times.

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CrossFit Journal: The Performance-Based Lifestyle Resource

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