CrossFit Kernersville
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9/29/15

CrossFit Kernersville – CrossFit

Front Squat (10 sets: follow scheme below )

EMOM:

*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%

Every 2 minutes:

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90-95%

*Set 9 – 1 rep @ 95+%

*Set 10 – 1 rep @ 95+%

Metcon (Time)

4 rounds for time:

10 HSPU

10 Burpee Box Step-ups with 45/30 lbs DBs

20/15 Cal Row

RX+ = Deficit HSPU (45’s)

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