WOD

Wednesday 5th March 2014

Main – CrossFit

“Filthy Fifty”

SKILL

– Practice banded good mornings in the warm up

– Familiarise yourself with the movement standards for this workout.

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WOD

For time:
– 50 Box jump (20”/24”)
– 50 Jumping pull-ups
– 50 Kettlebell swings (16kg/24kg)
– 50 Lunge
– 50 Knees to elbows
– 50 Push press (20kg)
– 50 Banded good mornings
– 50 Wall balls 6kg/9kg)
– 50 Burpees
– 50 Double unders

(Time cap 20 minutes)

SCALING
Knees to elbows- 50 Ab-mat sit-ups