9/24/18 – CrossFit Eden

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

:60 row

12 banded rows

12 banded Y’s

:20 hollow hold

Gymnastics

Metcon (No Measure)

5 sets:

4-7 strict pull ups

4-7 kipping pull ups

4-7 butterfly pull ups
If you don’t have butterfly pull-ups, you can take them out but increase the reps on the others. Use a band if needed.

Metcon

Metcon (Time)

4 rounds for time:

20 bar facing burpees

20 power cleans, 135/95
Steady burpees. Break the cleans up into 2-3 sets of decreasing reps (i.e. 10 – 6 – 4 or 12 – 8). Each round should take approximately the same amount of time.