THURSDAY

“Filthy Fifty”

For time:

50 Box jumps 24/20”

50 Jumping pull-ups

50 Kettlebell swings 16/12kg

50 Walking lunge steps

50 Knees-to-elbows

50 Push presses 20/15kg

50 GHD hip extensions

50 Wall balls 9/6kg to 10/9ft

50 Burpees

50 Double-unders

Active: 20/16”, 12/8kg, knees-to-triceps, 6/4kg, 25 double-unders

Lifestyle: 30’s of every movement, 16/12”, 12/8kg, hanging knee raises, 10/8kg, superman back extensions, burpees to bench, single-unders

Today’s classic CrossFit workout “Filthy Fifty” measures muscular endurance as much as cardio-respiratory endurance. All options should allow large sets, even under fatigue, whereby the general guide is the limiting factor should be heavy breathing as opposed to options being too heavy or difficult to complete the next rep.