Workout 7.16.17

Nickname: Filthy Fifty Shades of Grey

Cloud 9 CrossFit – CrossFit


Set up all the equipment.

Revew all movements as a class

2 Rounds 7 reps each

1 round as class

2nd round on your own


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
Stimulus: 20-30 Mins. Constant/consistent movement. Skill shouldn’t hold you back.

Scale: Anyway you want, but BE SURE TO WRITE EXACTLY HOW YOU SCALED!!! THIS IS A BENCHMARK! We will do this again.


200 Sit-ups

200 Push-ups

Break up reps anyway you want…not for time

Feature Video

CrossFit Class Workout