181123 Friday

Day 5
WOD 181123
Repeat WOD 171124, WOD 161125
AM Heats only… 7, 8, 9, 10

warm-up – Coach’s Choice

A. “Filthy 50”
1 set for time of: (this list is the CrossFit Rx’d version)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
B. post WOD recovery

WOD – Coach’s Choice