08/31/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

Come early and stretch before class. We will do the warm up, set up and begin the metcon.

Warm-up: 400 meter light jog

then

2 Rounds:

20 Plate jumps

5 Plate squat cleans

5 Kip swings

5 Burpees

Metcon

Metcon (Time)

Fit30 “NIKKI”

For time:

2 Rounds:

15 Db Squat Cleans

10 Jumping Pull ups

15 Burpee Box Jump Overs

Rest 2 minutes

2 Rounds:

15 Db Power Cleans

15 Stationary Dips

15 Burpees over Dbs

Rest 2 minutes

2 Rounds:

15 Db Front Squats

15 Ring Rows

15 Burpees to a Target

**2 Dbs for all movements.