9/8/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

200m run

15 ketllebell swings

10 medball cleans

5 inch worms

Strength

Deadlift (build to a heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

27 deadlifts, 225/155

27 wall balls, 30/20

27 cal row

27 handstand push-ups

Extra Work

Metcon (No Measure)

10 rounds:

Row 250m @ high intensity

rest 1 minute

Run 250m @ high intensity

Rest 3 minutes

Metcon (No Measure)

5 sets:

6 Bulgarian deadlift/leg

8 RDL

6 heavy DB row/arm

Metcon (No Measure)

EMOM 10 minutes:

10 burpee BJO

Metcon (No Measure)

5 sets:

15 v-ups

15 hip extensions