CrossFit Jacked – 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
*if GHDs unavailable for Back Extensions you may sub with “Supermans” from floor.
*Jumping Pull-ups: Stack plates so that half of your forearm rises above bar.
*KB = 35/26 and Push Press = 45/35 and Wall Ball 20/14