2/16/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds:

100m target game on rower

*every meter below or above 100m = 1 burpee penalty

Metcon

Metcon (Time)

For time w/ a partner:

80 HSPU

80 DB snatch, 50/35

80 pistols

80 DB hang clean and jerk (switch arms every 5 reps)

1000m row

80 DB hang clean and jerk

80 pistols

80 DB snatch

80 HSPU
Scale pistols to reverse lunges and hspu to hand release push-ups. 30:00 time cap.

Extra Work

Ring Dips (3 x max reps, Rest exactly 2 mintues between sets)

Metcon (Time)

30 BMU for time

Metcon (No Measure)

30 seconds on 30 seconds off for 5 minutes on machine of your choice

Metcon (No Measure)

4 sets

15 Band row

15 Squat pull through

Metcon (No Measure)

Accumulate 3 minutes in L-sit hold