3/12/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5:00 @ slow pace:

10 air squats

10 Russian kettlebell swings

10 hollow rocks

Metcon

Metcon (AMRAP – Reps)

”Fortitude”

EMOM x 30:00

Min 1: 12/9 cal row

Min 2: 12 burpees

Min 3: 12 slamballs

Extra Work

Power Clean (5×2, 3 sec pause at knee)

Hang Clean (4 x 2, ascending)

Split Jerk (4 x 2, ascending to a heavy for the day)

Front Squat (4 x 2, 75-80%)

Metcon (No Measure)

Side plank press up

4 x 12/side
https://www.youtube.com/watch?v=4Qw6Cg1rwXk&feature=youtu.be&t=24