07/06/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 min Row or Bike

then

2 Rounds of:

12 Med ball Cleans

12 Med ball Thrusters

20 sec Stationary Hang from Pull up bar.

Metcon

Metcon (Time)

Partner Chipper WOD

80 Wall Balls

70 Box Jumps/Step ups

60 Pull ups/ Ring Rows

50 Burpees

40 Db Hang Cleans

30 Push Press

20 Db Lunges

10 Devil’s Press

Split Reps however you like!
20 min time cap.

Extra Work

Metcon (No Measure)

Conditioning

4 rounds

Run 400m @ moderate intensity

Walk 200m

Run 200m @ high intensity

Walk 400m

Rest no more than 1-2 minutes between rounds.