December 9, 2013

This week we will see a small break from strength progressions and hit some larger CrossFit based volume.  Today starts with a bang and it's time to get filthy.  This is a CrossFit benchmark workout so please ensure that form, technique and standards are upheld.  This allows you a measure of comparisson for yourself and against others.  Lets see where you are at prior to the Christmas break and put your hard work to the test.  Good luck!

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

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