Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10/8 Cal Row

10 Tall Plank Shoulder Taps*

7/7 SA DB Bent Over Row

5 Lunge-Lunge-Squats**

*At 3:30 change to Piked Shoulder Taps.

**DB Held in Goblet Position optional.

Strength

Back Squat (3×5)

3×5 @ 65%

(Score is Weight)

Workout

Metcon (Time)

3 rounds for time:

5 Bear Complex

10 T2B

15 Wall balls (20/14) | (14/10)

20 OH Lunges (45/25) (25/10)

*Bear Complex=

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind the neck)

Hold onto the bar for the entire complex= 1 bear complex; Try to hold on for all 5

This workout was programmed at our gym 7 years ago!