1/23/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6:00 AMRAP @ slow pace:

1:00 bike

10 step-ups, 5/leg

5 inch worms

Gymnastics

Metcon (No Measure)

EMOM x 8:00

Odd: 15/12 row calories

Even: 20 pistols, alternating
Scale to finish within 40-45 seconds. Scale pistols to Bulgarian split squats. Complete all reps on one leg before moving to the other if you’re doing split squats.

Metcon

Metcon (Time)

3 rounds for time:

12 deadlifts, 155/105

9 hang power cleans, 155/105

12 bar facing burpees

9 box jumps, 30/24
14:00 time cap. Pick a weight that allows you to do unbroken deadlifts and then unbroken hang power cleans.

Extra Work

Metcon (No Measure)

E2MOM 8 minutes:

Row 15/12 calories

15 ring dips

Metcon (No Measure)

4 sets:

Row Max wattage

5 slam balls

5 wallballs @ as high as possible

Metcon (No Measure)

4 sets:

8 DB bent over row/arm

8 DB rollovers

8 DB bent over reverse flies

Metcon (No Measure)

3 sets/leg

6 landmine RDL/leg

2 rotations on star drill