Saturday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Jog

MIN 2 – 5 Scap Push-Ups + 10 Kip Swings

MIN 3 – 10 Burpees + 10 Air Squats

Strength

Metcon (Weight)

3 SETS

:30 Chin Over the Bar Hold

-Rest :15-

:30 Wall HS Hold

-Rest :15-

:30 Plate Weighted Wall Sit

-Rest 1:00-

(Score is Weight)

Workout

Metcon (Time)

HERO WORKOUT

“WHITE”

5 ROUNDS FOR TIME:

3 Rope climbs

10 T2B*

21 OH Plate Walking Lunges (45/35) | (25/ 15)

400m Run

*Option for 15 tuck ups instead of T2B

(Score is time)

**10 Rounds for partner; run together