09/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP:

200 meter Run @Easy

25’/25′ Single arm OH Carry

5/5 Single Arm Bent Over Rows

Metcon

Metcon (No Measure)

Gymnastics

4 sets:

5 Chin Ups Weighted

20 sec Max effort pull-ups (kipping or butterfly)
Alotted time 15 min.

Metcon

Metcon (Time)

3 Rounds:

800 meter Run

30 Shoulder to Overhead @ 30-35% of 1 RM Jerk
18 min time cap.

Extra Work

Metcon (No Measure)

3 sets:

15 Double DB Pull-Over

https://www.youtube.com/watch?v=ouQaie8KNqU

Weightlifting

Front Squat (1 Rep Max w/ 3 sec pause in bottom)

Then reduce weight 20% and do 2 sets of 3 reps without the pause

Metcon (No Measure)

Conditioning

Row

EMOM x 10 minutes

15/12 Cal