CrossFit WOD 11-25-15

Fitness	Performance
“Filthy Fifty”	Deadlift 10,10,10 work to a heavy set of 10 but all sets should be within 10 kilos
For time:
50 Box Jumps, 24/20 in	For Time:
50 Jumping Pull-ups	10,9,8,7,6,5,4,3,2,1
50 Kettlebell Swings,35/26 lbs	Overhead Squat 62/44kg
50 Walking Lunges	Toes To Bar
50 Knees To Elbows
50 Push Press, 45/35 lbs	4 Rounds For Time
50 Back Extensions	Dumbbell Burpee Box Step – overs
50 Wall Balls, 20/14 lbs	400 Meter Run
50 Burpees
50 Double Unders

Fitness