CrossFit Kernersville
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8/17/15

CrossFit Kernersville – CrossFit

Back Squat (Every 2-minutes, for 16 minutes (8 sets))

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

and then…

Back Squat (1 set of 80% Back Squat x Max Reps @ 20X1)

Metcon (Time)

Partner WOD!!!

In teams of two, with only one person working at a time, complete the following:

Run 400 Meters (together)

30 Thrusters (115/75 lbs)

30 Burpee Box Jumps (24″/20″)

30 Toes to Bar

Run 400 Meters (together)

30 Toes to Bar

30 Burpee Box Jumps

30 Thrusters

Run 400 Meters (together)

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