Dirty Thirty

3
Mar

Dirty Thirty

Centennial CrossFit – BURN

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Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Kettlebell Swings

Metcon

Dirty Thirty (Time)

For time:

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
SCALE ACCORDINGLY!