Workout 6.12.14

Nickname: Dirty Thirty

Main – CrossFit

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Buy In

Metcon (No Measure)

Every Minute on the Minute for 9:00:

Minute 1- 15 Medball Cleans
Minute 2- 60 Mountain Climbers
Minute 3- :30-45: Plank Hold

WOD

Metcon (Time)

Dirty Thirty

For Time:

30 Wall Balls 20/14
30 Walking Lunges
30 Kettlebell Swings 50/35
30 Hand Release Pushups
30 Box Jumps 20/24
30 Ring Rows
30 Double Unders, 90 Singles
30 Burpees
30 Ab Mat Situps
30 Calorie Row

Cashout

3 Rounds Not For Time, Rest :30:

200m Run

Take the remaining class time to mobilize!

Feature Video

CrossFit Class Workout