02/11/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 8 minutes: Cycle through twice

45 sec of Burpees

45 sec of Plate Squats

45 sec of Plate G2OH

45 sec of Abmat Sit Ups

Weightlifting

Front Squat (6 – 6 – 4 – 4 – 3 – 3 @ ascending to heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

12 Wall Balls @ 20/14 lbs

12 Alt Db Snatches @ 50/35 lbs

12 Burpees to 6″ Target

12 Pull Ups

Extra Work

Weightlifting

Back Rack Lunge (10 – 8 – 6 – 6 per leg @ moderate weight)

Gymnastics

Metcon (No Measure)

EMOM for 8 minutes:

5-8 Strict HSPUs

20 Double Unders

Gymnastics

Metcon (No Measure)

Every 90 seconds x 6

6 Slam Balls

10 Body Rows https://www.youtube.com/watch?v=jUNXKJTkSwg