Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1&5 – :20 Up-Downs + :20 Good Mornings

MIN 2&6 – :20 Shoulder Taps + :20 Scap Push-Ups

MIN 3&7 – :20 BB Upright Rows + :20 Elbow Punches*

MIN 4&8 – :40 Tuck Hold

*MIN 7 complete :20 Clean Deadlifts + :20 Elbow Punches

Strength

Front Squat (6-4-4-2*)

*Build to a Heavy weight.

(Score is Weight)

Workout

“GOOD GRIEF” (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

4 Devil’s Press (50’s/35’s) |35/25

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds

[Kilos = 22.5/15]

*Score = Sum Total Rounds + Reps

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

:25 OH Plate Reverse Lunge + :25 Gun Hold (Athlete Choice)*

*Option to try for :30/:30 (not rest!)

(No Measure)