Sunday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

10 Ring Rows*

10 Single DB Strict Press w/ :20 Hold OH

12 Straight Leg Sit-ups

10 Burpees

Round 1 – Ring Rows

Round 2 – Supinated Ring Rows

Round 3 – Active Hang

Strength

Metcon (No Measure)

EVERY 2:30 x 4 SETS

5/5 SA DB Shoulder to Overhead

4, 6, or 8 Strict Chin-Ups

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Burpee Pull-Ups

-Rest 1:00-

AMRAP x 10 MINUTES

15 Sit-Ups

10 Single Arm DB Shoulder to Overhead (50/35)|(35/20)

15 Sit-Ups

10 Single Arm DB Shoulder to Overhead

-Rest 1:00-

AMRAP x 5 MINUTES

Max Burpee Pull-Ups

(Score is Total Burpee Pull-Ups)

KG DB: (22.5/15)|(15/10)