Filthy 50

V3 CrossFit – CrossFit

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Warm-up

400 meter run

then 3 rounds of:

5 inch worms

10 air squats

15 walking lunges

Then plate work and barbell complex

**Should take 15 mins

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

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Anything Goes

V3 CrossFit – CrossFit LITE

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Warm-up

Weightlifting

Snatch (8 Minute EMOM)

8 Minute EMOM

Every minute complete 5 Snatches starting at 40%

Add weight each set and record the weight for your final set

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Box Jump-Overs (24″/20″)

60 seconds of Push Press (95/65 lb.)

60 seconds of Rower (for Cals)

Rest 60 seconds