Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

10/8 Cal Row

8/8 SA DB Bent Over Row*

12 Scap Push-ups

:30 Superman Hold

*Option to Adjust DB Movements in Rounds 2&3…

ROUND 2 – 8/8 SA Strict Press

ROUND 3 – 8/8 SA Floor Press

Workout

Metcon (Distance)

“HALF HOUR POWER SHOWER”

COMPETE

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches (95/65) | (75/55)

15 Box Jump Overs (24″/20″)

*Score = Total Meters

Strength

Bench Press (3-Rep)

ON A 18:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Bench Press

*May be completed after class if desired*