Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

100m Run

5/5 Cossack Squats

:20 Goblet Squat Hold

Into

2 Sets

200m Run (hard)

10 Groiners + Twist

10 Goblet Squats

Strength

Back Squat (10-8-6-10-8-6*)

*Build up to a Moderate weight.

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

3x AMRAP 5:

10 Thrusters (95/65)

10 Bar Facing Burpees

10 Power Cleans (95/65)

10 Bar Facing Burpees

10 Hang Power Snatches (95/65)

10 Bar Facing Burpees

Rest 2 minutes between

Pick up where you left off

*Score = Rounds + Reps