CrossFit Kernersville
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9/21/15


CrossFit Kernersville – CrossFit

Front Squat (Every 2 min for 10 minutes (5 sets) x 2 reps)

Build over the course of the five sets to today’s heavy double.

Snatch (EMOM 12 minutes x 1 rep )

Mins 1-3: @ 75% of 1-RM Snatch

Mins 4-6: @ 80%

Mins 7-9: @ 85%

Mins 10-12: @ 80%

Focus on speed and consistency.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 Sumo Deadlift High Pulls (115/75 lbs)

10 Burpees over the Bar

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CrossFit Journal: The Performance-Based Lifestyle Resource

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