This Saturday is bring a friend to Crossfit day. Invite your friends to come try out a fun partner workout!!!

Warm Up

3 Rounds :20 stations
Plank
Double Unders
Air Squats

CLANG & BANG

"Dirty Thirty"

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53/35)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Good Mornings (45/35)

30 Wallball (20/14)

30 Burpees

30 Double-Unders
Time cap 35'
**If you can preform all movements at RX then L2 is Filthy Fifty (50 reps) every movement.

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Posted
AuthorBen Magnone