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Friday's WOD - 11/26/2015


Class Times

8:00am, 10:00am, and 12:00pm - Daycare available

Skill:

Review/demo movement standards for the Filthy 50

WOD:

"Filthy 50” - 45 minute CAP

50x Box jumps, 24”/20

50x Jumping Pull-Ups

50x American KBS 44#/35#

50x Walking Lunges

50x Knees to Elbows OR Scaled Variation

50x Push Press, 45#/35#

50x Hip Extensions OR Barbell Good Morning

50x Wall Balls, 20#/14#

50x Burpees

50x Double unders (150 singles)

“Dirty 30”

30x Box jumps, 20”/12”

30x Jumping Pull-Ups

30x American Or Russian KBS 44#/35#

30x Walking Lunges

30x Knees Raises OR Toes to Ceiling

30x Push Press, 45#/35#

30x Barbell Good Morning or Superman Holds

30x Wall Balls, 20#/14#

30x Burpees

30x Double unders or 90 singles

**Repeat from 09-18-2014**

RX = Filthy 50 Complete in under time cap + KTE, American KBS, DU, & other movements to full to standard.

#boxjumps #jumpingpullups #americankbs #walkinglunge #kneestoelbows #pushpress #hipextensions #wallballs #Burpees #doubleunders

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com