CrossFit Silos – CrossFit
Warm-up
Weightlifting
Push Jerk (5@70, 5@80, 10@85)
Metcon
50 Not so Filthy (AMRAP – Reps)
In 5 Rounds of 3 minutes, work in order of the Filthy 50. You will rest 2 minutes between each round –
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
So if you get through 2 kettlebell swings in the first 3 minutes, you will start on kettlebell number 3 in the start of the second set. You will continue in this fashion. If you complete the double unders, start back over at box jumps.
STEP UPS are allowed as RX
Record total reps. 500 is one full time through.
