Friday

10
Dec

Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

:45 On/:15 Rest

MIN 1 – 7 Bootstrappers + Max Kang Squats *

MIN 2 – 7 Air Squats + Max Groiners **

MIN 3 – 7 Ball Slams + Max Step-Ups ***

* Bodyweight for first round, Empty Barbell optional second round

** Switch to 6 Jumping Air Squats

*** Switch to Box Jumps

Strength

Workout

Metcon (Time)

“DIANE”

On A 20:00 Clock athletes will complete “DIANE”

21-15-9:

Deadlifts (225/155) | (155/105)

Handstand Push-ups/ DB push press

*Score 1 = Time it takes to complete the workout.

In remaining time. . .

Athletes will Build to A Heavy 3 Deadlift

*Score 2 = Heaviest Load

Deadlift (1×3)

Build to heavy 3

Optional Finisher

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Slam Balls (30/20)|(20/10)

(Score is Reps)

KG SB: (15/10)|(10/5)