Sunday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders

10 Slam Ball Deadlifts

100m Jog

10 Arm Haulers

Into …

2 ROUNDS

30 Single-Unders (side to side)

10 Slam Ball Thrusters

100m Jog

10 Up-Downs (switch to Burpees in 2nd Round)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Double Unders

25 Slam Balls (30/20)|(20/10)

5 Burpees*

*Every round increase Burpees by 5 Reps…5-10-15-Etc.

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

3 SETS

10/10 Supported DB Bent Over Rows

10-15 Ring Skull Crushers

16-20 DB Goblet Curtsey Squats

-Rest As Needed b/t Sets-

(No Measure)