Happy Birthday JJ. Thank you for all that you do. We are so happy to
have you as part of our CrossFit Family.
Group Warm up:
line drills
Empty bar warm up
We are going to skip strength today and jump straight into the workout
Metcon
For beginners we will only do 1/2 of the WOD. Everyone else, Get to it!
"The Filthy 50"
50 Box jump (24', 20')
50 Jumping pull-ups
50 Kettlebell swings (52,35)
50 Walking Lunges
50 Hollow Rocks
50 Shoulder to OH 95/65, 75/55, 45/35
50 GHD Back extensions
50 Hang Power Cleans 95/65, 75/55, 45/35
50 Burpees
50 Double unders
Overtime:
Foam Roll
Mobility
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