7/21/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

200m run

8 behind the neck snatch grip push press

12 air squats

Strength

Snatch (work up to a heavy/max set of 4 touch & go)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 15 minutes:

100 DU

15 bar muscle-ups (or 10 strict CTB, regular pull-ups, or ring rows)

50 cal row

Extra Work

Ring Pull-Up (5×3-5 w/ false grip, hold 1-3 sec at top)

Muscle-ups (3-5 x 50% max reps muscle ups)

Metcon (No Measure)

100 empty bar thrusters

Bulgarian Deadlift (4 x 12/leg w/ KB)

GHD Situps (4×25)