Thursday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Single Unders*

12 Banded Upright Rows

12 Banded Bent Over Rows

:30 WB Strict Press*

At the 3:30 mark switch the Single Unders into Double Unders and the WB Strict Press to WB Thrusters

Strength

Metcon (No Measure)

4 SETS ON A 10:00 CLOCK…

5-7 Wide Grip Pull-Ups*

10-15 Banded Dante Rows w/ :01 Pause at Chest

*Band optional.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Pull-Ups

30 Wall Balls (20/14)|(14/10)

90 Double Unders

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)