Power CrossFit – CrossFit
HAPPY 30th WEEK ARIEL!!!!! We can’t wait to meet baby Alexander Jackson Lirette!
STRENGTH
Back Squat (Find 1 RM)
WARM-UP
Row 1,000 meters
Set up all of your equipment and do a few warm-up reps.
Dirty Thirty (Time)
Dirty Thirty
For time:
30 Box Jumps (24/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1pd)
30 Lunges
30 Knees To Elbows
30 Push Press (45#/35#)
30 Back Extensions (Sub Good Morning 45#/35#)
30 Wall Balls (20#/14#)(10/9′)
30 Burpees
30 Double Unders (sub 5 x singles)
OR
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