Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (7:00 CAP)

12 Sumo Stance Good Mornings

20 Mountain Climbers*

12 Lunges**

12 KB Deadlift

ROUND 1 – Mountain Climbers* & Lunges**

ROUND 2 – Up-Downs* & Step-ups**

ROUND 3 – Burpees* & Box Jumps**

Strength

Back Squat (5×6)

Part 1: 5×6 Back Squat

[15 Minute Window]

Workout

Metcon (AMRAP – Rounds and Reps)

Part 2: “THROW IT BACK”

AMRAP 15:

7 Bar Muscle-ups

50 Wall Balls (20/14)

1,000 Meter Bike

*Score = Rounds + Reps completed