Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 SETS (7:00 CAP)

10 Samson Lunge

10 Bootstrappers

10 Cat/Cows

10/10 Single Arm DB Suitcase Deadlift

Into..

2 SETS

5/5 Cossack Squats

5 Lunge + Lunge + Squat *

5/5 Single DB Russian KB Swings

*Can add DB in the Goblet position after R1.

Strength

Front Squat (12-10-10*)

*Build to a Heavy weight.

Week 4 of 7

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Front Squats (155/105)|(115/75)

20 Russian KB Swings (70/53)|(53/35)

30 KB Goblet Lunges

(Score is Time)

KG BB: (70/47.5)|(50/35)

KG KB: (32/24)|(24/16)