24 01 15 – Filthy Fifty

From the Blog

24 01 15 – Filthy Fifty

Warm up:

2 rounds of:

  • 25 jumping jacks
  • 25 abmat sit ups
  • 10 toes to bar

 

Metcon for time:

  • 50 Box jump, 24/20″
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 16/12kg
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 20/15kg
  • 50 Back extensions
  • 50 Wall ball shots, 9/6kg
  • 50 Burpees
  • 50 Double unders

35 min time cap

 

Scales

  • 20 reps – beginner
  • 30 reps – intermediate
  • exercises can be scaled as needed.