CrossFit Kernersville
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8/20/15

CrossFit Kernersville – CrossFit

Squat Clean (EMOM complete 1 rep based on scheme below)

Minutes 1, 6 and 11: 70% of 1-RM

Minutes 2, 7 and 12: 75% of 1-RM

Minutes 3, 8 and 13: 80% of 1-RM

Minutes 4, 9 and 14: 85% of 1-RM

Minutes 5, 10 and 15: 90% of 1-RM

Metcon (No Measure)

3 Supersets:

15 Bent Over Barbell Row

20 Good Mornings

25 GHD or Ab-mat Sit-ups

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

100m Run

10 Alternating DB/KB Snatch (60/45)

15/10 Ring Dips

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store