24
Dec
Friday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
3 Rounds (7:00 CAP)
:30 Bike (increasing pace
8 Above the Knee Deadlifts *
8 Lunges
8 Single DB Front Squat **
4/5 Single DB Push Press ***
* RD 2: Below the Knee Deadlifts, RD 3: Deadlifts
** Final round perform Double DB Front Squats
*** Final round perform 10 Double DB Push Press
Strength
Deadlift (7-7-7-7*)
*Build up to and slightly past workout weight.
(Score is Weight)
Workout
“THE THREE WISEMEN” (Time)
3 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25/20 Cal Bike
35 DB Thrusters (35/20)|(20/15)
(Score is Time)
KG BB: (100/70)|(70/55)
KG DB: (15/10)|(10/7.5)