Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike (45-55 RPM)

10 Hollow Rocks

10 Superman Arch Rocks

10 Alt. Step-Overs

Into …

2 ROUNDS

:45 Bike (55+ RPM)

:15 Dead Hang on Pull-Up Bar

:15 Active Hang on Pull-Up Bar

10 Box Jump Overs

Strength

Metcon (Weight)

Power Cleans

5×3

moderate weight

Workout

Metcon (Time)

“BARNHART’S BET”

[On the 0:00]

For Time:

21 Power Cleans (115/85) 95/65

30/21 Calorie Echo Bike

21 Power Cleans (115/85)

[On the 8:00]

For Time:

15 Power Cleans (155/105) 115/85

30/21 Calorie Echo Bike

15 Power Cleans (155/105)

[On the 16:00]

For Time:

9 Power Cleans (185/135) 135/95

30/21 Calorie Echo Bike

9 Power Cleans (185/135)

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout