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Main – CrossFit


Strength


12 minute EMOM Odd – 3 paused Push Press @ 75% knees out] Even – 6 tempo ring rows 3111

WOD

Metcon (Time)


Dirty Thirty (the same as the Filthy Fifty except all movements are 30 reps instead of 50): 30 Box Jump, 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings, 35/25 30 Lunges (total) 30 Knees to Elbows 30 Push Press, 45/35 30 Hip Extensions (Good Mornings w/ bar) 30 Wall Balls 20/14 30 Burpees 30 Double Unders RX+ 30 Box Jump, 30/24 30 Pull-Ups 30 Kettlebell Swings, 53/35 30 Lunges 30 Knees to Elbows 30 Push Press, 75/55 30 Hip Extensions (Good Mornings w/ bar @ 75/55) 30 Wall Balls 30/20 30 Burpees 30 Double Unders