Call Us: (618) 551-0445

the champ

J5 CrossFit – CrossFit

Filthy 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
we will be doing

toes to bar instead of k2e

and good mornings instead of back ext

box jump 24/20

k bell 53/35

wb 20/14

scale

lower reps

ask coach for more mods

elite – motor though this wod for it is a great test of your abilitys , hold nothing back.

Extra Credit

front sqaut 3×3

non fucntional fri time for a bro sesh

bicep curls 3×12

skull crusher 3x 12

db fly 3x 10

rear delt fly 3×10

shoulder press 2×20

lateral raise 2×20

muscle up progession week 1

emom 14 min

2 strict pull ups

2 strict dips

mobilty

develop 6 min in squat pos