Friday 19 April

FOR TIME:

“Filthy Fifty”

50 Box jump @ 24/18″
50 Jumping pull-ups
50 Kettlebell swings @ 35/26lbs
50 Walking lungesteps
50 Knees to elbows
50 Push press @ 45/35lbs
50 Back extensions / Good mornings @ 35/26lbs
50 Wall ball shots @ 20/14lbs
50 Burpees
50 Double unders

Please note the lower than normal weight for the KB swings and the Push Press.  What is written above is Rx.  Scaled will be Dirty Thirty = 30 of each exercise.

Because we have so many people, we will allow people to vary the order.

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CrossFit HQ WOD:

Dumbbell Clean and Jerk 5-5-5-5-5

* * * 

CrossFit Football WOD:

12, 9, 6, 3 for reps:

Push Press 185 lbs
Ring Dips

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