Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – :40 Single Unders

MIN 2 – :40 Lunge + Lunge + Good Morning

MIN 3 – :40 Single + Single + High Jump

MIN 4 – :40 Kang Squats

MIN 5 – :40 Penguin Taps or Single + Single + Double Under

MIN 6 – :40 Air Squats

MIN 7 – :40 Single + Double Under or Double Unders

Strength

Back Squat (3×5)

1×5 @ 60%

1×5 @ 65%

3×5 @ 70%

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 minutes

15 Wallballs (20/14) | (14/10)

10 Hang Power Clean (115/75) | (75/55)

5/5 Front rack lunge*

*Perform all 5 reps on the left side then 5 reps on the right side