Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Row (Increasing pace each round)

:15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit

10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups

10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause)

Workout

Metcon (Time)

“YES MA’AM”

COMPETE

PART 1 [0:00]: “YES MA’AM”

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Strict Handstand Push-ups

9 Box Jumps (30″/24″)

Strength

Deadlift (3)

PART 2:

Build to A Heavy 3 Deadlift