CrossFit Kernersville
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CrossFit Kernersville – CrossFit

3-Position Clean (Every 2 minutes for 16 minutes (8 sets))

(high hang, mid-thigh, and then from the floor)
Build over the course of 8 sets

Metcon (AMRAP – Reps)

Every minute on the minute for 16-minutes (4 sets):

Min 1: 200m Run

Min 2: Double Unders for max reps

Min 3: 15/10 cals on Rower

Min 4: Rest

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

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