CrossFit

Metcon

“Filthy Fifty”

For time:

50 Box jump (24, 20)

50 Jumping Pull-ups

50 Kettlebell Swings (35, 25)

50 Walking Lunges

50 Knee to Elbow

50 Push Press (45, 35)

50 Back Extensions (or supermans)

50 Wallballs (20, 14)

50 Burpees

50 Double Unders

Spark

Strength

Banded Glute Bridge on Bench 3 x 30

DB Walking Lunge 3 x 30

Rest :30 – :60 b/w Rounds

Metcon:

EMOM 16

  1. 16 S.A. DB Strict Press (8 each arm, not alternating)
  2. 50 Double-Unders
  3. 10 Cal Row
  4. 20 SDHP

Masters

Strength

4 RDS

Increase weight// height each round

Banded Good Mornings x 20

Banded Sumo KB Deadlift x 15

Seated Dynamic Box Jump x 5

Metcon

AMRAP 20

20 Kettlebell swings

20 Box Jumps

Partner A will run 200 meters, while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B does the 400m run while Partner A picks up where the AMRAP was left off