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Tuesday 08.22.2017

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Warm-up Drills
I. Speed Rope x 2-3:00
II. 2 rounds for quality of
7 x KB Swings
7 x Wallball
7 x Burpees
III. Mobility

“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double-unders

Notes: Athletes within their initial three months of CrossFitting will scale to the “Dirty Thirty” version of this workout which assigns a workload of 3o repetitions per movement. All athletes, both scaled and rx, will be further challenged to finish under a 40:00 time cap. Reference scores from WOD posted 04.30.2015.

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Skill Development
I. GOAT Work

Samy Daghir

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