Warmup
CrossFit Warmup

WOD
“Filthy Fifty”
For time:
50 Box Jumps, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots, 20lbs
50 Burpees
50 Double Unders

Finish
3 Rounds of:
Shoulder Press 5reps
Push Press 10reps
Push Jerk 15reps
***Use 45lb/35lb bar.  Try to only set bar down between rounds.

CrossFit Endurance
CrossFit Main Site Rest Day
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT