12/3/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 8-10 cal row

2: 10-15 wallballs

3: 10-15 KB RDL

Strength

Snatch (Build to a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

400m run/500m row

8 hang squat clean thrusters, 135/95

16 pull ups

Extra Work

Power clean + jerk (5 x 2+1 @ 70%)

Back Squat (4 x 3 @ 60%)

Metcon (No Measure)

5 sets:

4 kneeling jump to high box jump
https://www.youtube.com/watch?v=Fj5ZWgHuJik&feature=youtu.be

Metcon (No Measure)

4 rounds:

15 GHD situps

25 V-ups