CrossFit Kernersville
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9/28/15


CrossFit Kernersville – CrossFit

Snatch (Every 2 min for 20 min (10 sets): max snatch )

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 95%

*Set 9 – 1 rep @ 100+

*Set 10 – 1 rep @ 101+

Metcon (Time)

21-15-9 rep rounds for time of:

Squat Snatch (95/65 lbs)

Chest to Bar Pull-Ups

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store