Monday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Cal Bike (EZ-MOD PACE)
10 Lunges
6/6 Single Arm Ring Rows*
10 Good Mornings
Into…
1 ROUND
:40 Cal Bike (FAST PACE)
12 Alt. Box Step-Ups
10 Ring Rows
:40 Plank Hold
*Round 2 complete Single Ring Ring Rows. Both hands will be placed, facing down, on a single ring and the athlete will complete a Ring Row.
Strength
Metcon (Weight)
PART 1: Heavy 3 Power Snatch
Build to A Heavy Set of 3 Power Snatch
*Score= Heaviest Load
Workout
Metcon (Time)
PART 2:
[On the 0:00]
9-6-3:
Power Snatches (135/95) | (95/65)
Burpee Box Jump Overs (30″/24″) | (24/20)
[8 Minute Time Cap]
[Kilos = 61/43]
[On the 10:00]
12-9-6:
Power Snatches (95/65) | (75/55)
Box Jump Overs (24″/20″)
[8 Minute Time Cap]
[Kilos = 43/29]
[On the 20:00]:
15-12-9:
Power Snatches (75/55) | (65/45)
Bar-Facing Burpees
[8 Minute Time Cap]
*Score = Sum Total Time of 3 Rounds