Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

1 Round (8:00 CAP)

10 Slam Balls or Plate G2OH

10 Plank to Pillars

10 Slam Balls or Plate G2OH

10 Plank to Pillars

Into

2 Rounds

8 Up-Downs

8 Deadlifts

8 High Pulls

8 Elbow Punches

Into

2 Rounds

6 Burpees

6 Deadlifts + High Pulls

6 Hang Muscle Cleans

Workout

Joker (Time)

“JOKER”

PART 1: “JOKER”

For Time:

1-10 Toes to Bar

10-1 Deadlifts (225/155) 155/105

Every Round Adds Up to 11 Reps

*Score = Time it takes to complete the workout

Strength

Back Squat (6×5)

PART 2: BACK SQUATS

Back Squat for load:

#1: 5 reps @ 65% 1RM

#2: 5 reps @ 73% 1RM

#3: 5 reps @ 78% 1RM

#4: 5 reps @ 78% 1RM

#5: 5 reps @ 78% 1RM

#6: 5+ (Max reps @ 78% 1RM)