9/22/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7:00 AMRAP @ slow pace

200m run or row

10 pass throughs

10 wallballs

:20 side plank/ side

Metcon

Metcon (Time)

For time with a partner:

10 burpee box jump overs, each

60 DB snatch, 50/35

10 burpee box jump overs, each

50 wallballs, 30/20

10 burpee box jump overs, each

40 one arm OH DB lunge, 50/35

10 burpee box jump overs, each

30 DB power clean, 50/35

10 burpee box jump overs, each

20 DB thrusters, 50/35

10 burpee box jump overs, each
Each partner does 10 burpees, split the other work as desired.

Extra Work

Metcon (No Measure)

Rowing:

Row 500m every 3 minutes for 24 minutes

Metcon (No Measure)

4 sets:

4-12 strict pull ups

Bike 15 calories

4-12 strict pull ups

Metcon (No Measure)

4 rounds:

15 TTB

15 GHD situps

15 RDL @ light

15 hip extensions

Rest as needed between rounds

+

10:00 recovery bike