WOD NOTES
Some classic CrossFit work today….
Fitness
“Dirty Thirty”
For time:
30 Box jump
30 Jumping pull-ups
30 Kettlebell swings 16kg
30 Walking Lunge
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball
30 Burpees
30 DU
Performance
“Filthy Fifty”
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball
50 Burpees
50 Double unders
