11/30/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

45 sec Row or Bike

5 Scap Pulls

10 Empty Bar Push Press

10 Banded Lat Pull Downs

Gymnastics

Metcon (No Measure)

Rope Climb Skills and Practice

Alotted Time: 15 minutes

Metcon

Metcon (AMRAP – Reps)

Partner WOD

22 minute AMRAP:

– 120 DB Step ups, While one partner performs

the Step ups, the other holds a handstand

(or scale) @ 2 x 50/35 lbs (Farmers Carry style)

– 100 DB Push Press, While one partner is

holding a hollow body (or scale) @ 2 x 50/35 lbs

– Max rep Rope Climb in remaining time, no

holding

Score is number of Rope Climbs.

Extra Work

Weightlifting

Snatch Pull (3 x 3 building from 100% Snatch)

Split Jerk (1 RM from Rack or Blocks)

Reduce by 20%. Then perform 2 sets of 2 reps.

Accessory

Metcon (No Measure)

5 sets @AHAP

50′ Pinch Grip Plate Carry

50′ Farmer Carry