Main – CrossFit
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Metcon
Metcon (Time)
OPTIONAL (If Filthy is too much today, do this and make-up Filthy Friday during Open gym)
800m Run
20 OHS (115/85)
400m Run
20 Back Squat (115/85)
200m Run
120m Back Rack Walk
100 Double Unders
Cash Out
Work on your Weakness or Goals!
