7.22.16

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CrossFit FMS WOD:

1.)  Warm-up

2 rounds

  • 250m row
  • 30 singles
  • 10 squat jumps
  • 10 push ups
  • 10 bar kips

 

WOD: Filthy Fifty

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

 

 

 

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