10/05/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

10 Beat Swings

10 Empty bar Thrusters

Metcon

Metcon (Time)

Partner WOD

For time:

60 Clean and Jerks @ 135/95

30 Muscle ups (Ring or Bar)

300 Cal Row

Split however you like, 1 person working at a time.

Scale: 55-60% of C&J 1RM
35 min time cap.

Extra Work

Weightlifting

Front Squat (1 Rep Max with 1 sec pause in bottom)

Strength

Metcon (No Measure)

Close grip Bench Press

3 sets x 8 reps

Bent Over Rows

3 sets x 8 reps

Conditioning

Metcon (No Measure)

EMOM for 16 minutes

Even: 200 m Run

Odd: 8 Burpees over bar + 6 Deadlifts @115/75