03/06/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

25′ Walking Lunges

5 Snatch Grip Deadlifts**

5 Muscle Snatches**

5 OH Squats**

**Empty Bar

Weightlifting

Power Snatch (With a 15 min Running Clock. Build to 3 RM)

Does not have to be touch and go.

Metcon

Metcon (Time)

For Time:

5, 4, 3, 2, 1

Bar Muscle Ups

2, 4, 6, 8, 10

Db Front Squats @ 50/35 lbs (2 Dbs)

Straight Into

1500 meter Row

Scale Bar Muscle Ups with: Toughest Pull + Toughest Dip.

Same Rep count. i.e. 5+5, 4+4, …..
14 min time Cap

Extra Work

Weightlifting

Back Rack Lunge (5 sets of 2/2 as heavy as possible)

Accessory

Metcon (No Measure)

Core

Plate Weighted OH Sit-ups

4 x 6-10

Rest 60-90 seconds between sets