Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike (Increase Pace)

10 Clean Deadlifts

10/10 Elbow Punches / 10 BB Upright Rows / 10 High Hang High Pulls

ROUND 1 – Elbow Punches

ROUND 2 – BB Upright Rows

ROUND 3 + – High Hang High Pulls

Strength

Metcon (Weight)

EVERY 1:30 x 8 SETS*

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Squat Clean

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

“FREDDY GOES SURFING”

COMPETE

21-15-9:

Kettlebell Swings (70/53lb) | (53/35lb)

Burpees

Directly Into…

3 Rounds For Time:

400 Meter Run

21 Burpees

*Score = Time it takes to complete the workout