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)