CrossFit WOD
Four Rounds w/ 1:00 Rest
– 4 Clean Grip Deadlift @ 31X1
– 1:00 Rest
– 4 Double KB Press @ 21X1
Three Rounds w/ 2:00 Rest
– 8 One Legged Deadlift @2010 (each leg)
– :30 Rest
– 10 Heavy Russian KB Swings
– :30 Rest
– 10 Back Extensions @ 2020
Finisher
– 20 KB Windmills (each arm)
Filthy Fifty:
– 50 Box Jumps (24″/20″)
– 50 Jumping Pullups
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 Back Extensions
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
“Filthy Fifty”
For Time:
– 50 Jumping Pullups
– 50 Box Jumps
– 50 Lunges
– 50 Knees to Elbows
– 50 Push Press
– 50 Back Extensions
– 50 Wall Ball
– 50 Burpee
– 50 Double Unders