1/29/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

:90 bike

12 medicine ball cleans

12 hollow rocks

Strength

Front Squat (5×3@75-80%)

Metcon

Metcon (Time)

27-21-15-9 for time:

Calorie row

Burpee over erg
15:00 time cap.

Extra Work

Metcon (Weight)

Build to a moderate set:

2 clean high pulls

1 tall clean (squat)

1 hang clean (squat)

2 jerk balance

Squat Clean (5×5, ascending)

Split Jerk (5×2, ascending, max 85%)

Metcon (No Measure)

4 rounds:

Row 750m @ 1km pace

rest 30 seconds

250m @ 500m pace

Rest 2 minutes

Metcon (No Measure)

E2MOM 10 minutes:

50′ dynamic sled pull

3 seated high box jumps

Metcon (No Measure)

4 sets:

15 toe touches

10 strict leg raises (hanging)