Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

30 Alt. Plank Shoulder Taps

10 Box Step-Ups

10 DB Strict Press + :20 OH Hold on last rep

10 Box Jumps

15 DB Push Press + :20 OH Hold on last rep

10 Box Jump Overs

Bike/Row in remaining time …

Strength

Shoulder Press (Heavy 10-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a 10-Rep Heavy Strict Press

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

12-9-6

Shoulder to Overhead (135/95)|(95/65)

Box Jump Overs (24/20)

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

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

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

:30 Plate Good Mornings* + :30 Plate Gun Hold

*Plate can be held in either Bear Hug position or placed on the back.

(No Measure)