Benchmark WOD today that can knock you on your butt!
Strength:
Back squats
5-5-5
Strict press
3-3-3-3-3
Metcon:
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
3 comments:
I just wanted to drop a line and say "THANK YOU" to Battle Born Crossfit for helping me feel so welcomed during my visit to Reno. It was very cool to walk in and be able to do a WOD away from home. If any of you get up this way- stop into Crossfit Salem, I can promise you will get the same welcome!
Lori Martin
Thanks Lori - it was great having you here! Thank you so much for the t-shirt as well!!! :0-)
This workout was horrible after the FMP! However, to keep up my craziness I had to do it :-)
23:20
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