2/13/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 8-12 medicine ball cleans

2: 6-12 burpees

3: 20 second side plank/side

Gymnastics

Metcon (No Measure)

EMOM x 8:00

5 TTB

3 BMU

Scaled:

EMOM x 8:00

5-10 knee raises

5 strict pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

18 clean and jerks, 135/95

18 box jumps, 30/24

Extra Work

Sumo Deadlift (8 x 2 @ 30% + band, one set every 30 seconds)

Metcon (No Measure)

Burpee deadlifts @ 50/35 lbs

EMOM 8 minutes

5-10 reps

Whichever rep scheme you pick, you have to try to maintain it

GHD Situps (5×20)

Metcon (No Measure)

Banded good mornings, 3×30