02/21/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 minute Amrap of:

20 Double Unders

5 Inchworms

20 Plate G2OH

5 Front Squats w/ empty bar

Weightlifting

Back Squat (10 – 10 – 8 – 8 – 8 not to exceed 55%)

Focus on slow descent and explosive ascent.

Metcon

Metcon (Time)

3 Rounds for Time:

3 Dead Lifts @ 275/185 lbs

30 Abmat Sit Ups

3 Rope Climbs

250 m Row
14 min time cap

Extra Work

Accessory

Metcon (No Measure)

Sled Drag

Weighted Sled drag (backward)

3 x 50′ @mod, controlled

Conditioning

Metcon (No Measure)

Every 10 minutes x 3

200m Run

10 Burpees over wall (can use jerk blocks)

500m Bike

7 Bar Muscle-Ups

Accessory

Metcon (No Measure)

Core

Explosive rotational med ball throw on wall

5 x 10/side

https://youtu.be/PNI1QKiWfiY?t=12

Rest as needed