12/14/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

1: 8-12 cal row or 6-8 cal bike

2: 10-15 goblet squats

Gymnastics

Pistols (5×5-8/leg; pause 3 seconds in bottom)

Metcon

Metcon (Time)

10 rounds for time:

10 power snatch, 75/55

10 box jumps, 24/20

Extra Work

Metcon (No Measure)

EMOM 8 minutes

40 seconds hs walk

20 seconds rest

Metcon (No Measure)

Sled drag (walking backwards)

5 x 50′ heavy

Toes-To-Bar (8×8, strict)

3 x 2: Reverse Hypers (3 x 20)

Metcon (No Measure)

Assault bike + row

6 rounds of 90 seconds

bike 15/12 cals

Max cal row in remaining time

Rest 3 minutes between rounds

Metcon (No Measure)

Db hang squat snatch

5 x 10 @ 35/50

rest 1-2 minutes between sets

Hang is the DB between the legs, at the hip

Metcon (No Measure)

3 x 10 slow and controled WY pulls