CrossFit Kernersville
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9/16/15


CrossFit Kernersville – CrossFit

Hang Clean + Power Clean + Squat Clean (Every 2 min, for 20 minutes (5 sets))

(work up in weight each set)

B. Ring dips x 10-15 reps

*Both the clean complex & ring dips are done in the 2 minutes

Metcon (Time)

3 rounds for time:

400m Run

20 Box jumps

10 Strict handstand push ups

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CrossFit Journal: The Performance-Based Lifestyle Resource

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