CrossFit Tucker – CrossFit

Metcon

Filthy Fifty (Time)

For Time:
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
* Scale 1: 35 reps of each.

* Scale 2: 25 reps of each.

* If all GHDs are being used when you get to the back extensions, sub in empty barbell good mornings.

** 40 minute time cap**

Scale accordingly.

Warm-up

500 m row

Bear Crawl

30 Jumping Jacks

15 Walking Lunge

10 Pull ups

10 air squats

8 Inch Worms

Crab Walk

20 Double Unders

250 M row

10 Push ups