Monday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – :20 Single Unders + :20 Cossack Squats

MIN 2 – :20 Forward Lunges + :20 Reverse Lunges

MIN 3 – :20 Right Leg Single Unders + :20 Left Leg Single Unders

MIN 4 – :40 Inchworms + 10 Shoulder Taps

MIN 5 – :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders

MIN 6 – :20 Box Step-Ups + :20 Box Jumps

MIN 7 – :40 BB Strict Press w/ :01 Pause OH

Strength

Deadlift (5-5-5-5)

*Build up to a Moderate weight.

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar-Facing Burpees

[Kilos = 184/129.5]

*Score = Rounds + Rep