Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

10 Step-ups

10 KB DL

10 Samson Lunges

8 Kip Swings

5 Strict Press

30 Single Unders

Metcon

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
37 MIN CAP

SU 1:1

Bright Spot

Box Jumps

KBS

Knees To Elbow

Push Press

Back Extension

Wall Balls

Double-Unders

Cool Down

2 mins alternating between cobra stretch and childs pose.