CrossFit Kernersville
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9/3/15

CrossFit Kernersville – CrossFit

Metcon (Weight)

Every minute, on the minute…

Back Squat

*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

One set of:

85% Back Squat x Max Reps @ 20X1

Metcon (No Measure)

Three sets of:

L-sit Hold x 30-40 seconds (accumulate)

Glute-Ham Raises x 6-8 reps @ 3011

Push-Ups x 20-40 unbroken reps

(make these perfect- they’re not for time, so don’t rush through them)

Rest as needed between movements.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 DB snatches

100m sprint

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CrossFit Journal: The Performance-Based Lifestyle Resource

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