Main – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

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Weightlifting

Front Squat (2,2,2,1,1,1)

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
30 min time cap