Thursday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS, :20 ON/:10 OFF

MOVT 1 – Up-Down + Tall Jump

MOVT 2 – PVC Good Morning

MOVT 3 – Single Unders

MOVT 4 – Mountain Climbers

*1st Round = slow & steady, 2nd Round = pick up the pace!

Strength

Power Clean (6-6-4-4*)

*Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week’s set of 4.

*Complete if time permits before or after metcon

Workout

Metcon (AMRAP – Rounds and Reps)

PART 1:

5 Rounds:

1 Minute Handstand Walk/wall walks

Rest 30 Seconds

1 Minute Alternating Pistols/jumping lunges

Rest 30 Seconds

*Score = Sum Total Reps

*Handstand Walk 1 Rep = 5 ft

PART 2:

[Teams of 2]

AMRAP 12:

200 Meter Partner Med Ball Run (20/14)

Partners Run Together. Each Partner holds their own Med Ball.

15 Synchro Burpees

*Score = Total Rounds + Reps