12/02/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

10 Goat Bag Hinges https://www.youtube.com/watch?v=6UrFx_w4__E

100′ OH Kb Carry (switch arms at 50′)

20 sec Static Hang from Bar

Metcon

Metcon (Time)

For Time: Follow/ Catch the leader

400 m Row

10 Burpee Box Jump Overs

15 Pull ups/ Ring Rows

40 Kb Swings

300 m Run

10 Burpee Box Jump Overs

15 Pull ups/ Ring Rows

50 Kb Swings

Partner A starts Rowing, B waits. When A starts BBJOs, B starts Rowing.

Time ends when both are done. Partner B cannot pass Partner A.

Extra Work

Conditioning

Metcon (Time)

For Time:

100 Calories Bike
Record your time for a “Beat the Bulge” point.