CrossFit Grinder » October 23, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

October 23, 2014

October 22, 2014
Off

Warm-up Progression

7 min
Find 3 Rep Max Military Press

Fitness:

“Filthy Fifty”

For time:
50 Back extensions
50 Box Jumps 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press 45 pounds
50 Wall balls 20/14
50 Burpees
50 Double-unders

Performance:

30 Box jumps, 30/24
30 Chest-to-bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges with 95/65 barbell
30 Knees-to-elbows
30 Push presses, 95/65
30 Hip extensions, holding a 25/15. plate
30 Wall ball shots, 20/14 ball to 11-foot target
30 Burpees
30 Triple-unders

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