Laveen CrossFit – CrossFit

– Metcon: “The Filthy Fifty” is all about pacing. I’d recommend going slower than you think. Keep in mind this workout ends with burpees/wallballs which are global movements and the most demanding aspects of this workout.


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


Warm-up (No Measure)

Complete 10:00 of “cooldown work” ie. bike, run or rower at a zone 1 pace.