Workout 6.3.16

Nickname: Filthy Friday

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=yVUoTYCUq0I

Warm-up

Set up equipment

Walk Though Warm-up

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

Metcon (Time)

600m sprint

Feature Video

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