Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

4 ROUNDS (8:00 CAP)

12 Band Pull-Aparts

10 Ring Face Pulls

:30 Bike (Arms only)

:30 (Legs only)

10 Slam Ball Curl + Around the World

Strength

Metcon (Weight)

3 SETS*

10 DB Upright Rows

10 DB Bent Over Reverse Flyes

10 DB Lateral Raises

*Can use different DB’s for each movement. Keep rest between movements very minimal.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

15-12-9

Power Clean (185/125) | 135/75

Handstand Push ups