Saturday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM X 5 MINUTES

MIN 1 – :50 Row

MIN 2 – :15 Active Hang + 10 Kip Swings

MIN 3 – 10 Snatch Grip Deadlift + 10 Snatch Grip Upright Rows

MIN 4 – :15 PVC Pass Thrus + 10 PVC Behind the Neck Press

MIN 5 – :50 Flag Pole Stretch

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Perform 4 Sets of Complex:

2 Snatch Deadlifts

+

3 Hang Power Snatches

*Set 1 – Moderate-Light

Set 2 – Moderate

Set 3&4 – Moderate+

**After each set complete 5-7 Kip Swings.

(Score is Weight)

Workout

BOILING POINT (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

15/12 Cal Row

12 Toes to Bar

9 Hang Power Snatches (115/75)|(75/55)

12 Toes to Bar

15/12 Cal Row

-Rest 1:00 after a Full Round-

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)