CrossFit Kernersville
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9/22/15


CrossFit Kernersville – CrossFit

Split Jerk (Every 90 seconds, for 15 minutes (10 sets) x 1 rep)

Metcon (AMRAP – Reps)

Every 5 minutes, for 20 minutes (4 sets of):

Row 500 Meters

12 Deadlifts (225/155)

20/15 Pull-ups

This should take less than 4 minutes in every set. If that’s not the case, get as far as possible in 4 minutes and then rest 60 seconds before restarting.

Rx+=C2B Pull-ups
Count row as 1 rep

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CrossFit Journal: The Performance-Based Lifestyle Resource

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