Filthy 50

Some of the 9.30am Group after todays Filthy 50

WOD (By popular demand)
"FILTHY 50" (45min Cap)
For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions or 50 Good Mornings 20kg
50 Wall ball shots (9kg ball)
50 Burpees
50 Double unders

If you decide to do todays workout Rxd and wish to have an Rxd next to your name keep this in mind. You must open your hips and stand tall on the box jumps either on top of the box or in the air, you must come all the way down on the bottom of the pull up and straighten the arms and get the chin over the bar on the top of the pull up, you must do American Swings ear showing at the side, you must get the rear knee to the ground on lunge steps, knee to elbow means knee touches the elbow, push press head through window & no re-bend of the knees, back ext or Good Morning go to parallel, burpees the chest hits deck, double unders is Rxd, single jump rope is scaled.

*Scaled version “Dirty 30″ is 30 reps of each exercise!
Highlights from the CrossFit/USAW Open





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