Wedding WOD!

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

1000 m Partner Row (Swap every 200m)

then

2 Rounds:

15 Med ball Swing Passes

10 Med ball Sit-up Passes

10 Med ball Plank Passes

10 Med ball Thruster Passes

Metcon

Metcon (Time)

Coed Partner WOD

For time:

Grace

30 Clean and Jerks @ 135/95 lbs

Straight into

Isabel

30 Snatches @ 135/95 lbs

Straight into

Nancy

5 Rounds:

400 meter Run (together w/ med ball)

15 OH Squats @ 95/65 lbs

Split reps however you like.

1 person working, other holds med ball.

If med ball hits ground, 10 burpee penalty per person.
35 min time cap.

Extra Work

Accessory

Metcon (No Measure)

3 sets/arm:

8 Single arm bent over banded lat pull. https://www.youtube.com/watch?v=ZkslFYCArbU

down

8 Single arm bent over triceps extension

Conditioning

Metcon (No Measure)

Active Recovery:

4 Rounds:

15/12 Cal Assault bike

15 Burpees to target @6in.

Rest 1 minute

Rest 3 minutes

4 Rounds:

250/200 Row

30 Air Squats

Rest 1 minute