WOD 12.3.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (Death by.. Add 1 rep per minute)

Use 60-70% of 1rm back squat, too light will make you sore!

Metcon

Not so Filthy Fifty (AMRAP – Reps)

In 5 Rounds of 3 minutes, work in order of the Filthy 50. You will rest 2 minutes between each round –

50 Box jumps, 24″

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Back extensions

50 Wall ball shots, 20#

50 Burpees

50 Double unders

So if you get through 2 kettlebell swings in the first 3 minutes, you will start on kettlebell number 3 in the start of the second set. You will continue in this fashion. If you complete the double unders, start back over at box jumps.

STEP UPS are allowed as RX

Record total reps. 500 is one full time through.

Cool Down