Erin and Vanessa, old friends and new members at CFI! Welcome them to our crazy CrossFit family.

Saturday’s WOD

“Partner Filthy Fifty”

For time:

• 50 box jumps (24/20″)
• 50 jumping pull-ups
• 50 kettlebell swings (1 pood)
• 50 walking lunges
• 50 knees-to-elbows
• 50 push presses (45 lbs)
• 50 hip extensions
• 50 wall balls (20 lbs to 10′/14 lbs to 9′)
• 50 burpees
• 50 double unders

Grab a buddy and take on this filthy workout. You can also choose to take this one on solo, if you really want to get filthy. As always, scaled options are available!

For more experienced teams, you’ll also have the option to do the 31 Heroes WOD instead:

31 min AMRAP:

• 8 thrusters (155/105 lbs)
• 6 rope climbs
• 11 box jumps (30/24″)

While partner A works on the AMRAP, partner B carries a plate (45/25 lbs) 400 meters. Partners switch upon completion of the plate carry.

For more information on the 31 Heroes WOD and fundraiser, please visit 31heroes.com.

800m run, Deadlifts

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Posted in Daily Posts by Zach Smith No Comments Yet