Saturday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:30 Bike

10 Scap Pull-ups

10 Kip Swings

10 Tuck-ups

10 Clean Deadlift

INTO..

1-2 ROUNDS (Time Permitting)

:30 Bike

10 Scap Pull-ups

10 Kipping Knee Raises

:30 Elbow Punches

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 4-6 Toes to Bar

MIN 2 – 5 TnG Power Cleans*

*Build weight each round. Start Light and end Moderate. Final Loads should be slightly above workout weight.

(No Measure)

Workout

Partner Workout Option

Metcon (Time)

“HAIR OF THE DOG”

COMPETE

[Team of 2]

For Time:

100 Synchro AbMat Sit Ups

50 Double Dumbbell Front Squats (50’s/35’s) Partition However

10 Rope Climbs (15ft.) Partition However

50 Double Dumbbell Front Squats (50’s/35’s) Partition However

10 Rope Climbs (15ft.) Partition However

50 Double Dumbbell Front Squats (50’s/35’s) Partition However

100 Synchro AbMat Sit Ups

[Kilos = 22.5/15]

*Score = Time it takes athletes’ team to complete the workout.

Time Cap = 28 Minutes