1/2/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 10/8 cal row or bike

2: 5-10 burpees

3: 10-15 wallballs

Gymnastics

Metcon (No Measure)

EMOM 10 minutes

Even: 7 HSPU

Odd: 7 TTB
Scale HSPU to L-seated strict DB press.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12 power snatch, 105/75

60 double unders

12 thrusters, 105/75

200m run
If it’s raining, row 20/16 cal.

Extra Work

Metcon (No Measure)

EMOM 10 minutes

Even: 7 C2B pull ups

Odd: 7 ring dips

Metcon (No Measure)

5 sets

8 heavy RDL

8 heavy bent over rows

20 reverse hypers, unweighted

Metcon (No Measure)

4 sets

10 ring in and outs

15 GHD situps
https://www.youtube.com/watch?v=LaDwLLAWE0s&feature=youtu.be