Friday's WOD...the DIRTY THIRTY!!

January 22, 2016

It's Friday eve!! Is the chipper up yet? How about now? Ok,now? YAY! Here is your Friday Chipper..."The Dirty Thirty"

 

Friday Jan. 22, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)

 

This benchmark WOD is quite challenging, so we will have an RX and a scaled version available. You can scale the scaled version further if need be!

 

"The Dirty Thirty"

 

For time:

30 Box Jumps 24/30

30 C2B Pull ups

30 Kettlebell Swings 53/70

30 Front Rack Walking Lunge Steps 95/135

30 Toes to Bar

30 Push Jerks 105/155

30 Dead Lifts 125/175

30 Wallballs 20/30

30 Burpees

90 Double Unders

 

** You can only have 1 bar and YOU are responsible for changing weights.

 

Scaled version:

 

For time:

30 Box Jumps 20/24

30 Pull ups

30 Kettlebell Swings 35/53

30 Front Rack Walking Lunge Steps 65/95

30 Toes to Bar

30 Push Jerks 75/115

30 Dead Lifts 95/135

30 Wallballs 14/20

30 Burpees

90 Double Unders (or 250 singles)

 

45 minute CAP! Get as far as you can! Score = total reps. YOU GOT THIS!

 

 

 

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