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Tuesday, October 2, 2012

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Warm up: 400m run 5-10 reps of each movement in WOD WOD: “Filthy 50″ For time: 50 box jumps 24″/20” 50 jumping pull ups 50 KBS, 16kg 50 walking lunges 50 K2E 50 push press 45/35 50 back extensions 50 WBS 20/14 50 burpees 50 double unders WOD Demo with Rock Creek CrossFit – video [wmv] [mov] [HD mov]

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