Sunday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50 Single-Unders

100m Jog

10 Alt. Deadbugs w/:02 pause in extension

200/150m Row

10 Alt. Step-Ups

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10-15 Single DB Supinated Front Raise

20 DB Z-Press

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

800m Run

600/500m Row

40 Alt. V-Ups*

20 Box Jumps (30/24)|(24/20)

100m DB Suitcase Carry (Athlete Choice)**

*1 Rep = R Side + L Side.

**DB weight should be Heavy.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

200 Double Unders

800m Run

1200m/1000m Row

160 Alt. V-Ups

40 Box Jumps (30/24)|(24/20)

200m DB Suitcase Carry (Athlete Choice)**

*P1 works while P2 holds one Heavy DB in any position. Split work as needed on DU, Row, V-Ups, Box Jumps. Single DB can not go to the ground the entire workout. If DB touches ground, both partners must complete 200m Run. The 800m Run (DB does not go on the run) and 200m DB Carry should be completed together, alternate DB as needed.

**DB weight should be Heavy.

(Score is Time)