07/15/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Jumping Jacks

15 Medball Russian twists

15 Medball Sit up passes

Metcon

Metcon (Time)

Partner WOD

2 Rounds for time

800 meter Run (Alternate 200 m sprints)

or

1000 meter Row (Alternate every 250 meters)

80 Wall Balls

60 Pushups

Split Wall balls and Pushups however you like.
Do the Run or Row, Wall Balls and Push ups twice.

Extra Work

Metcon (No Measure)

Weightlifting

6 sets, ascending to a heavy

3 Db Hang cleans

3 Db Thrusters

3 Db Push press or Jerk

Rest 1-2 minutes between sets.