Sunday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

:30 Bike (SLIGHTLY INCREASE PACE EACH ROUND)

6 Clean Deadlifts

6 Upright Rows

6 Air Squats w/ :01 Pause at the Bottom

*AT THE 4:00 MARK PERFORM..

:30 Bike (SLIGHTLY INCREASE PACE EACH ROUND)

6 Hang Muscle Cleans

6 Front Squats

10 Sit-ups

Strength

Metcon (Weight)

6-4-4-2*

Hang Squat Clean

*Build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

1-2-3-4-5

Hang Squat Clean (135/95)|(95/65)

10-15-20-25-30

Sit-Ups

*Complete 12/10 Cal Bike after Each Set. Once you finish the round of 5 Hang Squat Cleans/ 30 Sit-Ups/ Cal Bike start again from the beginning. 1 Full Round is full completion.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)