CrossFit Kernersville
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9/24/15


CrossFit Kernersville – CrossFit

Metcon (No Measure)

Three sets, not for time, of:

Handstand Hold x 45-60 seconds

Roll to Candlestick x 10 reps

Back Squat (8 sets x 1 rep )

*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

Metcon (Time)

3 sets for time:

100 Double-Unders

10 Thrusters (135/95 lbs)

Rest 2 minutes

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store