Workout 9.24.14

Nickname: Filthy 50 Fools!

Main – CrossFit

View Public Whiteboard

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Skill

HSPU’s
-Kick up
-Strict vs. Kip
-Handstand Walk…

WOD

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

Cashout

Cheer on everyone until the last person finishes! Don’t put weights away until everyone is done!

Feature Video

Phil’s Journey For A Better Life