Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike

5 Scap Push-Ups + 5 Push-Ups

10 Scap Pull-Ups*

:30 Tuck Hold**

*R2: 10 Small Kip Swings. R3: 7-10 Dynamic Kip Swings

**R2: 10 Tuck-Ups. R3: 7-10 Kipping Knees to Chest

Strength

Snatch (5-4-3-2-1)

Part 1: Build to A Heavy Power Snatch

*Score = Sum Total Load

Workout

Metcon (Time)

“CLIMBING & CLIMBING”

COMPETE

Part 2: “CLIMBING & CLIMBING”

2-4-6-8-10:

Power Snatches (135/95) | (95/65)

After Each Round:

400 Meter Row

2 Rope Climbs