Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

:30 Wrist/Forearm Stretch

5 Cat/Cows

10 Arm Haulers

15 Hollow Rocks

Into …

2 ROUNDS

100m Jog

:45 DBL KB/DB Suitcase Hold or Carry

8 Empty Barbell Clean Deadlifts

6 Empty Barbell High Pulls

4 Alt. Elbow Punches

Strength

Power Clean (5-5-3-3-1)

*Build up to a moderate heavy weight.

(Score is Weight)

Workout

Metcon (Time)

“BOUNCER”

For Time:

100 Double Unders/ 150 Singles

2,000 Meter Bike

300-ft. Single Dumbbell Overhead Walking Lunges (50/35)/ 35/20

2,000 Meter Bike

100 Double Unders

*Score = Time it takes to complete the workout