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