Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

100m Run

10 Scap Push-Ups

10 Lunges

25’ Bear Crawl

*At 3:00 adjust movements to:

100m Run

5 Push-Ups to Pike

10 KB Lunges

25’ Bear Crawl

Strength

Bench Press (10-8-6-4*)

*Build to a Moderate-Heavy weight.

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Reps)

Max Reps Bench Press (135/95)|(95/65)

(Score is Reps)

Workout

Ring dips

PART 1:

1RM Weighted Ring Dip

*Score = Heaviest Load

OR

Max L-Sit Hold

*Score = Max Time

Metcon (AMRAP – Rounds and Reps)

“RING POP”

PART 2:

AMRAP 13:

3 Strict Ring Dips

30 Double Unders

3 Dumbbell Snatches (50/35)

3 Strict Ring Dips

30 Double Unders

6 Dumbbell Snatches (50/35)

3 Strict Ring Dips

30 Double Unders

9 Dumbbell Snatches (50/35)

…

[Add 3 Dumbbell Reps Per Round]

[Kilos = 22.5/15]

*Score = Total Rounds + Reps

Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.