Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

Coaches choice

Workout

Metcon (Time)

Open Workout 21.3

For total time:

15 Front Squats RX (95/65) | SC (65/45)

30 Toes-to-bar | Hanging knee raises

15 thrusters

-Rest 1 min-

15 Front squats

30 C2B pull-ups | chin-over bar pu’s

15 thrusters

-Rest 1 min-

15 front squats

30 BMU | C2B pull ups

15 thrusters

**Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

*If you scale a movement differently than what is written, please write that in the comments section when you put your scores in. Also please note if you do RX or SC

Open 21.4 (1×1)

Complete the following complex for max load:

1 Deadlift

1 Clean

1 Hang clean

1 Jerk

*Time begins immediately following the completion of 21.3

Time cap 7 min