CrossFit WOD, October 12, 2019

SaturdayWarm-upWarm-upClass 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch WormsWorkoutFilthy 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*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.Cool DownWarm-upFOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

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