05/17/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min Amrap of:

10 kip swings

12 med ball thrusters

20 mountain climbers

Gymnastics

Ring Muscle Ups (6 sets)

2 strict ring muscle ups

rest 20 seconds

4-6 kipping

rest 2 minutes
Scale with strict pull ups, then kipping.

Metcon

Metcon (Time)

3 Rounds for time:

15 power cleans @ 135/95

15 thrusters @ 135/95

1000m row
20 minute time cap

Extra Work

Metcon (No Measure)

Gymnastics

6 sets:

4-8 strict TTB

rest 20 seconds

12-16 kipping TTB

Metcon (No Measure)

Conditioning

E4MOM x 4:

run 400m

50’ Sled push heavy-ish

20 air squats As fast as possible.

Metcon (No Measure)

Bench Press

5 sets:

5 Bench Press @ heavy

5 L-sit chin ups

Rest 3 mintues between sets