CrossFit Kernersville
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9/10/15

CrossFit Kernersville – CrossFit

Back Squat

Every minute, on the minute…

Back Squat

*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

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

Back Squat (Max reps at 85%)

One set of:

85% Back Squat x Max Reps @ 20X1

***Use the same weight as last week, and aim to beat last week’s result.

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 10-minutes, of:

50 Double-Unders

21 Box Jumps (24/20″)

15 Kettlebell Swings (70/55)

Metcon (Time)

5 sets each for time of:

250m Row

Rest 1-minute between sets.

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

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